Leg Exercises

Lower Body Dumbbell Demolition

Inflate your wheels with this giant set, leg thrashing workout.

dumbbell lunge
Duration 1 Day
Exercises 3
Equipment Yes

In 200 A.D. Galen, a Greek physician wrote a text detailing the virtues of dumbbell training and the healing benefits these tools have to offer. Not much has changed. Any exercise scientist or iron gam aficionado knows nothing beats a pair of dumbbells for price, simplicity and, most importantly, results.

Here’s a routine to build a massive set of wheels with nothing required but dumbbells.

The following three exercises are performed in a giant set; we will do a set of five reps, a set of 15 reps and a set of 40 reps, without rest between sets. Furthermore, there is no rest between giant sets. This means you will be doing 120 reps in a row with no rest.

Of course, you can take time to change dumbbells and move to a different exercise, but that is a matter of 5-10 seconds. Yes, it can be done. You may need to lower the weight used a bit, but not much.

Go as heavy as possible while maintaining good form; perform this giant set twice.  Make sure you are properly warmed-up so you can give the required 100 percent right off the bat to maximize results.


The Workout

Exercise 1

Keystone Deadlift
bsn-mass-gains-keystone-deadlift thumbnail
2 sets
5 reps
-- rest

Exercise 2

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
2 sets
15 reps
-- rest

Exercise 3

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
2 sets
40 reps
-- rest