Video Title: ALPHA Dumbbell Bodybuilding Program - DAY 28 (LEGS & ABS)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:56:56
Introduction
This video documents Day 28 of Nick Bardsley's ALPHA dumbbell bodybuilding program, focusing on a legs and abs workout. The video guides viewers through each exercise, providing instruction and demonstrating proper form.
Key Takeaways
Warm-up: The workout begins with a warm-up including bodyweight squats.
Dumbbell Front Squats: Four sets of eight reps are performed, followed by a max rep set. A weight belt is used to improve stability.
Rear Foot Elevated Single Leg Deadlifts: Five sets of eight reps per leg are completed using dumbbells and straps for grip.
Reverse Lunges & Air Squats: Four sets of eight reps per leg are performed for reverse lunges, followed by 45-second sets of air squats.
Weighted Sit-ups & Russian Twists: Five sets of 10 weighted sit-ups and 20 Russian twists (10 per side) are performed.
