Not exact matches
think pistol squat, TRX suspended lunge, Bulgarian split squat, single -
leg deadlift, squats and step - ups using a bosu ball; single arm work such as one arm
dumbbell or chest press on a fitball, single arm rows or renegade rows.
Examples: think pistol squat, TRX suspended lunge, Bulgarian split squat, single -
leg deadlift, squats and step - ups using a bosu ball; single arm work such as one arm
dumbbell or chest press on a fitball, single arm rows or renegade rows.
Leg Extension 2 x 10 - 15 Straight
leg deadlift 2 x 10 - 15 Upright row (hands shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French bench press on a flat bench 2 x 10 - 15 Cable row 2 x 10 - 15
Dumbbell bench press 2 x 10 - 15
Straight
leg deadlift: Grab the
dumbbells with your palms facing down and hold them in front of the thighs.
3x 10 L / R Single
Leg deadlift / squat combo (light weight — it's the balancing muscles we're engaging here)-- > hold the
dumbbells at your sides and balancing on one
leg, come into
deadlift position.
dumbbells): glute bridges /
deadlifts / squats / russian twists /
leg raises
Exercises like flyes, stiff -
legged deadlifts,
dumbbell presses, and chin - ups stretch the muscle in the bottom range of the movement.
Performing eccentric isometrics with any type of Romanian
Deadlift (RDL) using a barbell or
dumbbells, as well as single
leg variations are perfect.
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent - Over Lateral Raises
Well, my max one
legged squat with
dumbbells corresponded more or less to my max
deadlift.
1B) Supset with 1 -
leg Romanian
deadlift with
dumbbells.
I'd recommend 2 - 3 minutes for the bigger stuff (bench press, squats,
deadlifts, barbell rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises, lateral raises,
leg curls,
dumbbell flyes, etc.).
In either case, I'm trying to add complexity to the movement to challenge their method of stabilization, but offset, unilaterally - biased exercises (e.g. contralateral offset single
leg Romanian
deadlift, 1 - arm
dumbbell bench press) are on the far end of the spectrum.
Single
Leg Deadlifts, raise one
leg straight back, bend at the hips and grab the
dumbbell with the opposite arm, slowly straighten up to a standing position, repeat on each side.
Suggested Exercises:
Leg extension and then Squats,
deadlift or
leg press
Leg Curl then Squats,
deadlift or
leg press Lateral Raise then
dumbbell shoulder press or military press
Dumbbells are great for a wide variety of exercises, from goblet squats and single -
leg deadlifts to
dumbbell rows and of course, bicep curls.
Next, using a «stiff -
legged deadlift» movement, lift the
dumbbell off the floor, come up to ALMOST vertical (don't come to fully vertical so that you maintain tension in the lower back muscles).
Exercise # 1 - One
Dumbbell «Goblet» Push Press - 4 - 6 reps Exercise # 2 - Goblet Squats - 4 - 6 reps Exercise # 3 - Single Vertical
Dumbbell Rows 15 - 20 + reps Exercise # 4 - Single
Dumbbell Stiff -
Legged Deadlifts - 4 - 6 reps Exercise # 5 - On -
Dumbbell Push - Ups - 15 - 20 + reps Exercise # 6 -
Dumbbell Swings - 6 - 8 reps
These are the push - press and the
dumbbell swing... the goblet squat and the stiff -
leg deadlift... the row and the push - ups.
This is in addition to: 3 × 10 - 15
Dumbbell deadlift with single
leg calf raise (no rest) 3 × 10 - 15 Incline 3 - way sit - up with lying
leg raise (no rest) 3 Lengths of sled pull or drag or farmer's walk (60 - second rest).
Incline situps 2 - 3 x 30 Incline knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12
Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell squats 3 x 10 - 12
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell stiff -
legged deadlifts 3 x 10 - 12 Standing calf raises 3 x 10 - 15
bent -
legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
For example
leg extensions for 5 sets of 12 at 50 % are not exactly a quality workout, as opposed to doing 4 exercises: back squats, and
dumbbell deadlifts,
leg presses, lunges for 5 sets each of 6 - 12 R.M.
Straight -
leg Deadlift With Light
Dumbbells (facing wall and standing close to encourage backward movement of the hips)
1A Handstand push - up from rings for 3 reps Rest 30 seconds 1B Box jump for 3 reps Rest 30 seconds 1C L - sit hold for 10 seconds Rest 30 seconds 1D
Dumbbell single -
leg deadlift for 3 reps, each
leg Rest 30 seconds, repeat 1A - 1D 4 - 9 more times
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
I prefer doing
deadlifts with a bar, not that you can't do them using
dumbbells, but bar is the right choice when it comes to this sexy
legs exercise.