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 workout includes various exercises using dumbbells, bodyweight, and incorporates a weight belt for added stability.
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 enhance core stability.
Rear Foot Elevated Single Leg Deadlifts: Five sets of eight reps per leg are completed using dumbbells.
Reverse Lunges (Front Foot Elevated): Four sets of eight reps per leg are performed with dumbbells, followed by a 45-second max set of air squats.
Weighted Sit-ups and Russian Twists: Five sets of 10 weighted sit-ups and 20 Russian twists (10 per side) are performed.
