LOWER BODY DUMBBELL WORKOUT

This LOWER BODY DUMBBELL WORKOUT consists of an exercise for each of the major lower body muscles such as Quads, Hamstrings, Calves, Lower and Upper Abdominals.

Workout for each body part consists of 5 sets beginning with 12 reps then 10, 8, 6, and 12, except the abdominals superset which is 12 reps exercise x 3 sets with no rest. The weight is lightest for the first set of 12 and then increases for each subsequent set with the heaviest weight being used for 6 reps. The final set of 12 is done at the weight you used for 8 reps earlier. The tempo of movement is 2 seconds down, 1 second pause at the bottom and top, with 1 second up. Take a maximum of 60 seconds rest however you can take as little as 30 seconds which is enough time to rack the weight, change to the new weight, and begin the next set.

Dumbbell Squats.

12 reps @  25lb 

10 reps @ 35lb

8 reps @ 45lb

6 reps @ 55lb

12 reps @ 45lb

Straight Legged Dumbbell Deadlift.

12 reps @  25lb 

10 reps @ 35lb

8 reps @ 45lb

6 reps @ 55lb

12 reps @ 45lb

Standing Alternate Dumbbell Raise.

12 reps @  25lb 

10 reps @ 30lb

8 reps @ 35lb

6 reps @ 40lb

12 reps @ 35lb

Abdominal Super Set

12 reps Lying Wrist to Knee (Upper Abs) then immediately 12 reps Lying Leg Raises (Lower Abs), repeat 3 times no rest.

12 reps Lying Wrist to Knee then 12 reps Lying Leg Raises

12 reps Lying Wrist to Knee then 12 reps Lying Leg Raises

12 reps Lying Wrist to Knee then 12 reps Lying Leg Raises

Remember that great technique and perfect form is everything. Your technique should never breakdown during this routine so if you feel the need to break the technique in order to get the extra reps out then don't. Adjust your weight accordingly so you fail to complete the last set of 12 reps after having done at least 9 reps. 

Note: Failure means being unable to complete a rep of the desired exercise within the tempo chosen.

If you fail then the weight is too heavy so you should reduce all your weight slightly and not just the last set. If you can complete all twelve reps of the last set then the weight is too light so increase slightly. As mentioned earlier, this of course should only be done if you can maintain perfect form and perfect technique. If you do then you will get great results.

Now remember that some people want to be strong without increasing their body weight whereas others want to be absolutely massive. Regardless of your goal the principles mentioned here are basically the same with the only change being reps, weight, and exercises. Get your head out of the sand, your mind out of the dark ages, and get real about your training and expect results from every single session. I hope you enjoyed my workout and tips.

Looks can be deceiving and the delayed onset muscle soreness can be quite surprising. I have seen many egos crushed the tallest of tall and the biggest of big fall at incredibly light weights. 

So, be honest and get the most out of each training session, otherwise WHAT’S THE POINT ?

Follow Niki's Transformation, our daily workouts and exercise routines, healthy diet recipes, the world famous rapid fat loss and detox diet, and get motivated and inspired. Transform your body, lose weight, lose fat, tone up, workout, change your diet, and get your sexy body back with Niki, by doing her workouts and following her world famous recipes or by building some muscle with our upper body workouts and lower body workouts. 

Your goal is to be consistent, do the best you can with whatever you've got for the duration of each exercise for each set until you are finished. Keep it up and before you know it a week would have passed, then a month, and then it's summer and you are the best you can be. If you need to lose fat but don't have the motivation then maybe we can help you.

After this workout you should feed your muscles with my post workout meal to lose fat and build muscle so try one of my post workout meals within 30 minutes after completing this workout which should be done at the start of your day.

Leave me a comment, inspire me so I can continue to inspire you.

 Con & Niki 

Change your mind 1st, your body next, and your life forever !

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