LEGS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D1

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Buff Dudes Dumbbell Gym or Home Workout Plan
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BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 4
Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 4 - CLASSIC SPLIT
Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.
{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - LEGS
Squats (DB held on shoulders) 4 Sets x 12 Reps
Sumo Deads 4 Sets x 12 Reps
RDL’s 4 Sets x 12 Reps
Jumping Bulgarian Split Squats 4 Sets x 12 Reps
Lying Hamstring Curl 4 Sets x 12 Reps
Single Leg Seated Calf Raise 4 Sets x 12 Reps
Core:
Accordion Crunches 3 Sets x 30 Reps
That completes day 1 of phase 4. See you next time for PHASE 4, Day 2!
STAY BUFF.

Пікірлер: 700

@yeskabennis1159 4 жыл бұрын

0:35 Squats (4 sets x 12 reps) 2:15 Sumo Deadlifts (4 sets x 12 reps) 4:20 RDL's (4 sets x 12 reps) 5:47 Jumping Bulgarian Split Squats (4 sets x 12 reps each leg) 7:50 Lying Hamstring Curl (4 sets x 12 reps) 10:02 Single Leg Seated Calf Raise (4 sets x 12 reps each leg) 11:25 Accordion Crunches (3 sets x 30 reps)

@Gymrat16789 4 жыл бұрын

King Vegeta under rated asllll

@rapden18 4 жыл бұрын

@chrismcintyre1836 4 жыл бұрын

You forgot glute raises in the background at 9:30!

@sportsfreundberlin 4 жыл бұрын

Can only encourage people to try this with 15-20 reps since weights will still be low for exercises like squats (compared to barbell). 40-60 sec time under tension is great to promote hypertrophy and get crazy pumps.

@Luminiscens 4 жыл бұрын

Legendary

@NonLocalYokel 5 жыл бұрын

I just like to take a moment to say thank you to the camera guy for his excellent work around the 8 to 9 minute mark.

@paulmccluskey3466 5 жыл бұрын

I immediately skipped to this mark. Wasn't disappointed

@eduardogutierrez8839 5 жыл бұрын

👏👏👏 yes

@Rad-Soup 5 жыл бұрын

NonLocalYokel buff dudes always have the best cameramen

@hrodgerodinson1297 5 жыл бұрын

And I would like to say thank you to her!!!

@HentaiAndSushi 5 жыл бұрын

Amen!

@roadragejohn608 3 жыл бұрын

You are like my personal trainer from thousands miles away but teaching me every move properly. Thank you so much.

@BuffDudesWorkouts 3 жыл бұрын

Glad we could help!

@ArvidTheViking 5 жыл бұрын

This was one hell of a program and fun to tag along, it enabled me to push through the plateau I’ve been on for a while. Thanks dudes!

@michaelnewell5422 4 жыл бұрын

Dudes, your videos are always the best. Straight to the point, minimal to no filler, and proper form. You guys are awesome

@MediumHalf 4 жыл бұрын

Wow, slick audio transition from voice-over to realtime at 12:00, nice job Hudson

@jaidenarias5912 3 жыл бұрын

Does anyone want to talk/learn about God and Jesus? God and Jesus both love you and can help you with whatever you may be going through

@jakez082 4 жыл бұрын

This guy looks like a jacked version of Hopper from Stranger Things

@mariaaaleyva910 4 жыл бұрын

Jakez082 dude yes I couldn’t figure it out he looked so familiar lol

@adanbeltran9099 4 жыл бұрын

Hopper looks like he's not hopping much these days 🍩. He needs to subscribe to Buff Dudes!

@retroze1746 4 жыл бұрын

That’s because this is Hopper from Normal Things.

@randiguevara7190 3 жыл бұрын

@@retroze1746 hahahhah

@qweqewre618 3 жыл бұрын

@@mariaaaleyva910 same here lol

@joanecajuste9800 4 жыл бұрын

Thank you so much!!!! This is the perfect leg workout during this quarantine period. All gyms are close due to the Coronavirus. Really appreciate this.

@marie2354 4 жыл бұрын

Thanks !!! Definitely a good workout for home as well , especially during quarantine 👍! Always nice to see new techniques for our usual exercises ! I miss the gym 😭😭

@chaseframent9116 Жыл бұрын

I’ve been researching and training since 14 I’m 24 now and you actually put me on to two new great movements in this video, earned my sub with this one brother thank you

@lukeashton7085 5 жыл бұрын

This channel is great, keep it up buff dudes!

@arqjrp 5 жыл бұрын

I just bought it, the series seems fantastic so far! can't wait to start today.

@karlconstantine8539 4 жыл бұрын

If yo kept with it would you mind telling me how it was as im considering buying it, thanks

@dthadon 3 жыл бұрын

Thank you for all these workouts buff men! Blessed to have this

@sheldongertel6341 4 жыл бұрын

Thanks for the tips. After 15 years of working out I'm using some of your exercise suggestions for the first time.

@blip30 2 жыл бұрын

Two years later and the Buff dudes still comming to the rescue! Moved out to a small town with a very small gym, this is going to be the go too! Cheers guys!

@joemarcotte7703 4 жыл бұрын

Hey Buff Dudes , I just to say your guys are awesome, I really enjoy watching your videos ,and trying your workouts routines. Thanks don't stop doing your vidoes .

@steverenan5941 3 жыл бұрын

9:45 that nice view at your back makes me encouraged to do this workout 🥰😅😂

@paulietv2162 3 жыл бұрын

Wow, what a well thought out workout - everything we need for a leg workout right here in this one vid

@azzgreaves8818 4 жыл бұрын

Brilliant leg workout with dumbbells, this has given me a couple new ideas thanks !

@corijohnson5830 4 жыл бұрын

With this whole coronavirus crap, and gyms closed, these at home workouts are freaking awesome!! Thank you!!!

@atifsidd786 4 жыл бұрын

Exactly

@drugstoe 4 жыл бұрын

Yes

@MrPersistent16 4 жыл бұрын

yup, and you can still continue doing a nice split and are not forced to do full body every day!

@syedaqibshah260 4 жыл бұрын

Right

@BrandonRamirezJ 4 жыл бұрын

i can’t believe it’s already been a month...

@MnMnMmNmMnmn 5 жыл бұрын

Hey buff dudes. I've been following your leg workout and it is great because I only have dumbbells and a pull-up bar to work with. Thank you!!! Note to people who are doing the lying hamstring curl: if your dumbbell is hurting your shins (bc mine are), I found another way to do it. As you curl the hamstring, rise with a pushup at the same time. So when you are at a full curl, you should resemble the position of a knee pushup.

@MnMnMmNmMnmn 5 жыл бұрын

Oh and as you transition, make sure you stay focused on the hamstring curl rather than the pushup. The pushup is to help reposition the angle your legs, allowing you to curl the weight without it touching your shin.

@avivmekonnen7611 3 жыл бұрын

Really helps me get bigger during quarantine, thanks bro, keep it going!👍🏿

@AGASI999 5 жыл бұрын

Thank you soooo much. The dumbbell videos are so timely.

@Dswag650 3 жыл бұрын

Hands down the best dumbbell home leg workout video! Ima use some of these workouts. Respect ✊🏾 just subscribed

@Santos-ek8md 5 жыл бұрын

This is awesome Brandon def going to up my leg game this week!

@agenocidalpolarbear1079 Жыл бұрын

The crunches definitely help me out because I have bad knee thank you very much now I can work my legs again

@1622roma 4 жыл бұрын

You are so worth watching and a learning experience for me. 🙏

@Chandasouk 5 жыл бұрын

Yes! The only equipment I have available so this is very convenient.

@jorgeortega5728 Жыл бұрын

Thank you for sharing that good routine and clear tips,my friend!! I hope to do some of those exercises carefully and slow due to arthritis in my lower back and osteoarthritis in my knees. Greetings. 🙋🏾‍♂️

@karimk8551 5 жыл бұрын

excellent. Just what I needed being on vacation and only having access to a dumbbell set

@nektariost9151 4 жыл бұрын

Buff Dudes thanks for the Infor my son and I are getting awesome home workouts with limited equipment

@george6252 2 жыл бұрын

These are great videos for the education of and motivation just before going to the gym.

@wingtip8354 5 жыл бұрын

Nice video I’m just commenting to boost y’alls channel cus I love it 💪🏿💪🏿

@TWHISPERER 4 жыл бұрын

RDLs - Stiff Legged Dead Lifts - for the Hamstrings. Also, an excellent exercise for the lower back since it is the same motion in the upper body as doing a Good Morning.

@hotricky1976 5 жыл бұрын

Very informative vid thank you very much!

@WeitangChen110 2 жыл бұрын

This is insanely helpful!!! Due to covid19, I can’t go to the gym for exercise but workout at with only a pair of dumbells and a bench

@Stef-an 2 жыл бұрын

Exactly what I was looking for, thanks for the video mate! :)

@Mohsinkhan-kt3pu 4 жыл бұрын

Amazing workout ! Will surely add in my leg workout.

@Ruben-GG 3 жыл бұрын

Just the leg workout I needed, thanks Buff bros!

@angelgallardo 5 жыл бұрын

This is one of the best leg ejercises i've seen for someone who only has dumb bells like me. Thanks a lot!

@neilparmar5705 4 жыл бұрын

You're working with what you got, that's definitely a good thing.

@christiancarey-ui2ck Жыл бұрын

Hey mate nice work looking forward to trying this db leg workout appreciate your knowledge from new Zealand all the best

@aadijain4119 2 жыл бұрын

Thank you, I always struggled to maintain form on leg day.

@shotgun517 3 жыл бұрын

Good stuff mam, can't always get to the gym and this is a good refence to use at home!

@purplelucrezia 4 жыл бұрын

Thank you so much for this workout- especially appreciated during times of Covid-19!

@khudayer 3 жыл бұрын

cant get enought of these videos! thank you so much! especially that I got my shoulders pierced by the home dumbell-set I have doing the squats xD

@NAToi-jd8gs Ай бұрын

Excellent leg video! Just what I need. Thank you.

@travm3978 5 жыл бұрын

Great video . Looking forward to trying this

@darrenquin5682 5 жыл бұрын

That is a brilliant video thankyou so much

@Bazu01 4 жыл бұрын

Merci BuffDudes pour tes videos aux Dumbells qui me sauve la vie ces temps si avec les salles fermer a cause du coronavirus ! merci et force à vous

@partymariner 4 жыл бұрын

Awesome info and tips! Tanks again buff dudes!

@oritogam8778 5 жыл бұрын

7:28 the blue pant guy definitely follows athleanx! #facepulls

@juicebox2780 5 жыл бұрын

togam ori I see many guys doing them in my gym. Also, last week i saw this guy in my gym doing overhead presses while sitting down on the ground. This was the day after athelanx posted a video about doing it like that. So yeah, alot of dudes follows athelanx which is a good thing fosure👍

@VS-eo8xs 4 жыл бұрын

Dam

@suntharharikaran1747 4 жыл бұрын

You can definitely say so he is using 2 ropes

@davidkleinhans6714 4 жыл бұрын

He is not because he does not put his thumb up while doing the face pull!! AthleanX teaches different

@jaidenarias5912 3 жыл бұрын

Does anyone want to talk/learn about God and Jesus? God and Jesus both love you and can help you with whatever you may be going through

@hiben8288 2 жыл бұрын

@louloubix 2 жыл бұрын

Thanks 👌

@davidantoine9134 Жыл бұрын

I will thank you now! I needed this!

@Billzloveschelsea 4 жыл бұрын

The camera man needs to direct a movie. Incredible angle from each corner. I LOVED THIS VID. I JUST SUBBED

@RazielFallen2991 4 жыл бұрын

These movements are better for you if you have lower back problems like I do. Hurt myself twice deadlifting now and bar bell squats are murder on my back. Great video bro.

@a.k9056 4 жыл бұрын

I am from Bulgaria and I do the jumping bulgarian split squats often but I never knew they were called like that!

@robjackson606 4 жыл бұрын

Dude. Your legs are freaking PERFECTION

@roshanagrawal2739 3 жыл бұрын

I saw many videos on "Legs workout using dumbbells" but this is the most practical one. Thank you so much for such an awesome video.

@BOBANDVEG 3 жыл бұрын

I workout with nothing but dumbells and bands. Box squatting on to a kitchen chair with db on your shoulders is a great way to work legs to failure. Pullup band tied off to anything is a great way to work hams. Just tie it off , lay down on your stomach, put your heels in

@sewhill2827 4 жыл бұрын

In places where gyms are slow to open back up this is A good workout good to see a natural trainer

@mpoole75mp 4 жыл бұрын

This is brilliant ! Thanks very much 😁👊💪👍

@TalesfromtheGreenway 4 жыл бұрын

You're a good instructor thanks for the information.

@privatehudson4432 2 жыл бұрын

Hey bro my long time gym closed during the bs . Been doing no legs at all for a year it was getting ugly . Loaded up on dB no room for the rest . This workout has me walking around like Bambi on ice feels killer . Gonna be ugly tomorrow though lol thank again man

@TiANr0ckst4r 2 жыл бұрын

I love this workout thanks bro I use it almost every week

@busterfrysinger5965 5 жыл бұрын

Please repeat everything from 8:00 to 9:57? I was distracted.

@ragnar3187 5 жыл бұрын

bubble butt

@truthstillmatters59 4 жыл бұрын

He totally lost me at that point. Legs? Who is thinking about a buff dude's legs at this point?

@phoenixreviews2836 4 жыл бұрын

Buster Frysinger lol

@IfbbProRolandcHazard 4 жыл бұрын

hmm, she got that nice bubble.

@freddys8972 4 жыл бұрын

Jeje

@hanhan9487 4 жыл бұрын

JUST WHAT I NEEDED MAN ! especially when theres a pandemic and ur stuck at home lols

@ayman4307 4 жыл бұрын

I hate legs and im doing this right now😂 My gym is closed for 1 month😖😖

@atifsidd786 4 жыл бұрын

Exactly

@PloopPlab 4 жыл бұрын

Ayman legs are like the hardest to show muscle and hardest to train

@idontgetjokes4614 3 жыл бұрын

@@ayman4307 how’s it going

@tygibson7986 5 жыл бұрын

Hey buff dudes would you be able to make your Dumbbell only series into a physical book???

@albertomontano1225 5 жыл бұрын

You're definitely the best Buff Dude of the two

@guloguloguy 4 жыл бұрын

......Great camera work!.....Thanks for this demo!!!

@ahmedhassan923 2 жыл бұрын

What a great workout! 🔥 Love you guys ❤️

@IxGreyFox 5 жыл бұрын

Just got my Yats Ffub yesterday. Tell your Mom thanks. 👍

@meing4853 Ай бұрын

Love this leg workout video. Thank you. ❤

@collinbise 5 жыл бұрын

Excellent video Buff Dudes!

@jtemple26 4 жыл бұрын

The camera guy is awesome he knows how to film and entertain his audience love the leg routine im about to start now.

@Nicklpud 3 жыл бұрын

This is ace, thank you so much!

@iluvmym4 4 жыл бұрын

Great information ☺️ really useful now with the CV 🦠

@TWHISPERER 4 жыл бұрын

There is one thing that i notice though when doing Squatting exercises where the weight is either on your back like a traditional Squat or holding a weight up at shoulder level and that is that it tightens the knees. I do dumbbell Squats holding the dumbbells with my arms straight down or with one dumbbell between my legs and i haven't had as much tightness as i use to have. As soon as i stopped doing the traditional Squat, most of the tightness went away and i mean the VERY WEEK that i stopped that exercise my knees didn't take as long to warm up when i was running. Something to keep in mind for when you get older guys and gals.

@yeetusreetus4607 5 жыл бұрын

8:29 somehow i ended to train my right arm

@alexlucero4318 4 жыл бұрын

yeetus reetus 😂😂😂😂😂😂😂😂😂

@PloopPlab 4 жыл бұрын

Lmao

@jackmeoff8595 4 жыл бұрын

Some good camera work 😂

@zackknapp2951 4 жыл бұрын

oof

@car1it05WAY 4 жыл бұрын

He is a good looking guy...if that’s what you’re into to

@sammypeter707 4 жыл бұрын

Really good stuff.Thank you so much

@AJ-nn1kr 11 ай бұрын

Excellent work out with just the dumb bells ! Very creative indeed !

@itsclinantic1213 Жыл бұрын

way better than my other leg list thank you!!

@grant178 Жыл бұрын

What an amazing choice of workouts!!

@vinayakchakrawarti2742 4 жыл бұрын

Hello Bro Thanks you so much to give me a Best tip's for LEGS workout at Home . Love You Bro..

@bull_dog72 5 жыл бұрын

Awesome video. Gonna try this at the gym this arvo

@dive2drive314 2 жыл бұрын

Leg day is just plain torture for me. I overheat and collapse from fatigue long before i reach muscle failure.

@PloopPlab 4 жыл бұрын

Once I was able to do RDL’s with proper form they became my favorite leg exercise

@adamsendemi 5 жыл бұрын

i didnt know any exercise for legs with dumbell, except squat. thx for the variations.

@vikasgalani5393 4 жыл бұрын

Really helpful ,thank you so much

@twood25 4 жыл бұрын

have to say the editing in the voiceover editing @ 5:20 was great.

@hikiwi 4 жыл бұрын

thank you so much for making this content

@michaeldiaz2370 5 жыл бұрын

Only my 2nd time watching this guys videos. Pretty fricken good tbh

@n0gginb0nker87 4 жыл бұрын

I’ll have to experiment with different variations of some of these exercises. My dumbbell set consists of 2 small bars, and plates. It was a cheaper option for me. The downside is that I don’t have a flat surface, but the threaded part of the bar sticking out. So I can’t rest them on my shoulders like he does in first squat exercise.

@Killerwhale317 4 жыл бұрын

This is just what I need!

@TrainRegardless 4 жыл бұрын

thanks for walk thru, definitely helpful

@LaMASIA-5611 4 жыл бұрын

I only have 20ibs dumbells. Thank you for this! Will def try it ! God I miss the gym 😢

@freddiejohnson3936 4 жыл бұрын

Nice video i have everything at home to workout with dumbbell bench commercial pull ups and dips stand commercial Olympic bench and lots weighs bars e-z curl bar Olympic bench press bar and lots of those weighs that you are using on the dumbbells on your video when you workout everything comes very easily even i always had fast speeds walking normal i can't walk slow keeping your body up is a blessing 🙏💪🏋️‍♂️🏃‍♂️