IRON Dumbbell Bodybuilding Program - DAY 12 (LOWER BODY)

About this Video

• Video Title: IRON Dumbbell Bodybuilding Program - DAY 12 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:40:59

Introduction

This video documents Day 12 of Nick Bardsley's "IRON" dumbbell bodybuilding program, focusing on a lower body workout. The workout includes dumbbell front squats, Romanian deadlifts, step-ups, calf raises, and abdominal exercises. Nick details his sets, reps, and weight choices, guiding viewers through the exercises.

Key Takeaways

• Warm-up: Nick emphasizes a proper warm-up with bodyweight squats and light dumbbell squats before each exercise. He uses wedges to maintain an upright posture during dumbbell front squats.
• Dumbbell Front Squats: Four sets of 10 reps are performed, with weight progressively increasing throughout the sets. He uses a weight belt for added support.
• Dumbbell Romanian Deadlifts: Four sets of eight reps are performed, focusing on engaging hamstrings and glutes while maintaining a straight back. Versa Grips are used to improve grip strength.
• Step-ups and Calf Raises: Three sets of 12 reps for step-ups (each leg) and calf raises are performed. Weight is consistent throughout these sets.
• Abdominal Exercises: The workout concludes with two sets of 12 reps of hanging/lying leg raises and weighted sit-ups. Nick experiences cramping and switches to bodyweight for the final sets.