IRON Dumbbell Bodybuilding Program - DAY 24 (LOWER BODY)

About this Video

• Video Title: IRON Dumbbell Bodybuilding Program - DAY 24 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:47:08

Introduction

This video documents day 24 of Nick Bardsley's "IRON" dumbbell bodybuilding program, focusing on a lower body workout. The workout includes dumbbell lateral lunges, split squats, dumbbell leg extensions (or machine alternatives), and dumbbell side bends. Nick details the exercises, sets, reps, and rest periods, guiding viewers through the routine.

Key Takeaways

• Dumbbell Lateral Lunges: Four sets of 12 reps, focusing on controlled movements and proper form. Weight is progressively increased as the workout proceeds.
• Dumbbell Split Squats: Four sets of 12 reps per leg, emphasizing keeping the chest upright and knee over the toe. Weight increases throughout the sets are encouraged.
• Dumbbell Leg Extensions (or Machine): Three sets to failure (12 reps maximum), focusing on a controlled descent and squeeze. Increased weight compared to the previous week is used.
• Dumbbell Side Bends: Three sets of 12 reps per side, prioritizing controlled movements, proper form, and core engagement. The use of Versa Grips is recommended.