The Dumbbell Squat Workout
User Workout Submitted by
Mike McErlane
The Dumbbell Squat workout was written specifically for my workout 101 video here.
This workout plan is focused on providing the user a workout that overloads the legs twice per week using the Dumbbell Squat as the foundation for the workout.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat | 4 | 12 | Legs |
| Barbell Squat | 4 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 12 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 8,-10 | Legs |
| Barbell Walking Lunge | 3 | 5 | Legs |
| Smith Machine Front Squat | 1 | 15,-20 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Squat | 4 | 6 | Legs |
| Barbell Front Squat | 4 | 10 | Legs |
| Step Ups Alternating Legs | 3 | 12 | Legs |
| Seated Machine Leg Extension Alternating Legs | 3 | 10 | Legs |
| SMITH MACHINE SQUAT | 1 | 20 | Legs |
