About this Video

• Video Title: GRANITE Dumbbell Bodybuilding Program - DAY 4 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:47:18

Introduction

This video details Day 4 of Nick Bardsley's Granite dumbbell bodybuilding program, focusing on a lower body workout. The video guides viewers through warm-up exercises and then the main workout, which includes dumbbell reverse lunges, single-leg dumbbell calf raises, step-downs, and dumbbell swings (or kettlebell swings). Weight and rep counts are specified for each exercise.

Key Takeaways

• Warm-up is crucial: The video emphasizes warming up knees, ankles, and hips before the main workout.
• Progressive overload: The workout plan suggests starting conservatively and increasing weight gradually throughout the program (demonstrated by increasing dumbbell weight across sets).
• Focus on proper form: Correct technique is stressed throughout, particularly for lunges (weight placement, knee position), calf raises (controlled descent), step downs (avoiding jumps), and dumbbell/kettlebell swings (hip explosiveness).
• Rep ranges and rest periods: Specific rep ranges and rest periods are provided for each exercise, allowing viewers to follow along precisely.
• Adaptability: The workout accommodates variations in equipment (dumbbells vs. kettlebells).