ALPHA Dumbbell Bodybuilding Program - DAY 28 (LEGS & ABS)

About this Video

• 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. The workout focuses on legs and abs, progressing through various exercises with increasing weight and intensity. The video provides a guided workout, including warm-up, exercise demonstrations, rest periods, and encouragement.

Key Takeaways

• Warm-up: The workout begins with bodyweight squats for a warm-up.
• 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, emphasizing hamstring and glute engagement.
• Reverse Lunges: Four sets of eight reps per leg are performed with elevated front foot.
• Air Squats: A 45-second set of air squats is included after each set of lunges.
• Weighted Sit-ups and Russian Twists: Five sets of 10 weighted sit-ups and 20 Russian twists (10 per side) are performed.