HAVOC Dumbbell Bodybuilding Program - DAY 27 (LOWER BODY)

About this Video

• Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 27 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:43:10

Introduction

This video documents Day 27 of Nick Bardsley's "Havoc" dumbbell bodybuilding program, focusing on a lower body workout. The workout consists of dumbbell Bulgarian split squats, goblet squats, and dumbbell sumo deadlifts, followed by dumbbell leg extensions and curls. Nick guides viewers through each exercise, detailing sets, reps, and rest periods, while demonstrating proper form.

Key Takeaways

• Bulgarian Split Squats: The workout begins with Bulgarian split squats, progressing through four sets with decreasing reps (12, 10, 8, 8) and increasing weight. Rest periods are included between sets and legs.
• Goblet Squats: Goblet squats follow, also in four sets with a rep scheme of 14, 12, 10, 8. Weight is increased between sets, and rest periods are shorter than the split squats.
• Sumo Deadlifts: Dumbbell sumo deadlifts are performed next, with four sets and a rep scheme of 12, 10, 8, 8. Weight increases with each set. Versa grips are utilized to improve grip strength.
• Leg Extensions and Curls: The workout concludes with dumbbell leg extensions and curls, each performed in three sets of 12, 10, and 8 reps. An incline bench is used for extensions, and a decline or flat bench for curls. The use of a leg extension/curl machine is suggested as an alternative.