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BurnIt BUILD | Legs & Shoulders

Welcome to BUILD legs & Shoulders! Here we have a straightforward, no-fuss, efficient dumbbell workout. So find a place and let’s get started!

  • 40 minutes
  • Intermediate
  • Glutes · Quadriceps · Hamstrings · Calves

Interests

Build muscle Strength Strength & conditioning

Anatomy

Equipment

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Dumbbell

Bench

Aerobic Step

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Main Routine

You’ll be staying in the same place mostly because I’ve chosen moves that are more efficient. You’ll hit all the targeted muscle groups!

Walking Lunge with Racked Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 12 40
Rest - 00:50
Single Leg Deadlift Unsupported with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Kneeling Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Dumbbell Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Wall Sit or Devils Chair
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 40
Rest - 00:50
Standing Pronated to Neutral Grip Alternating Dumbbell Shoulder Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:50
2 12 12
Rest - 00:50
Dumbbell Reverse Lunge (Racked One Side)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Bulgarian Split Squat with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Poliquin Curl to Shoulder Raise with Dumbbells
Advanced
Shoulders
Set Reps Weight (kg)
1 10 8
Rest - 00:50
Dumbbell Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12

Created by

Leon Ward’s BurnIt
Personal trainer

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