Barbell & Dumbbell Strength Training For Legs

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

  1. BB Front Squat

  2. BB Deadlift

  3. DB Hip Thrusts

  4. DB Lunges

  5. DB calf raises

Dumbbell Strength Training for Legs

Warm Up

100-squats

50-sit ups

25-push ups

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

-DB DeadLifts

-DB Squats

-DB Alternating Reverse Lunges

-DB Hip Thrusts

-DB Calf Raises

Leg Day Workout#5

Warm up

Perform 30-50 reps of…

-Squats

-Alternating Front lunges

-Alternating Back Lunges

Main Workout

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

-DB Squats

-Alternating DB Front Lunges

-Alternating DB Reverse Lunges

-Side to Side DB Lunges

-Leg Extension

-Tension Band Hydrant (L/R)

-Tension Band Glute Extension

Leg Day Workout #6

Warm up

5 minutes on treadmill FULL incline. Work on NOT holding on.

Main Workout

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

-DB Bench Step Ups

-DB Squat

-DB Deadlift

-DB Alternating Front Lunges

-DB Deficit Reverse Lunges (or regular reverse lunges)

-Tension Band Lateral Hydrants (L/R)

-Tension Band Glute Extension

Core Finisher

50-Toe Touches

30-Windshield Wipers

50-Leg Lifts

50-Body Extensions