This video details Day 2 of the "Havoc" dumbbell bodybuilding program, focusing on a lower body workout. Nick Bardsley guides viewers through the exercises, emphasizing proper form and providing rep ranges and rest times. The workout incorporates a reverse pyramid set structure.
The provided transcript details a lower body workout using dumbbells. It's structured around a reverse pyramid set system (decreasing reps with increasing weight). Exact weights used are specific to the speaker and change throughout the workout; however, the rep schemes are consistent. Here's a breakdown by exercise:
Bulgarian Split Squats: 3 sets of (12, 10, 8) reps per leg.
Goblet Squats: 3 sets of (12, 10, 8) reps.
Dumbbell Sumo Deadlifts: 3 sets of (12, 10, 8) reps.
Leg Extensions: 3 sets of (12, 10, 8) reps.
Hamstring Curls: 3 sets of (12, 10, 8) reps.
The video emphasizes tracking your own weights and reps, adjusting based on your personal fitness level. The speaker provides examples of the weights he uses, but those should not be taken as a rigid prescription.
