IRON Dumbbell Bodybuilding Program - DAY 29 (LOWER BODY)

About this Video

• Video Title: IRON Dumbbell Bodybuilding Program - DAY 29 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:47:28

Introduction

This video documents day 29 of Nick Bardsley's six-week "IRON" dumbbell bodybuilding program, focusing on a lower body workout. The workout includes lateral lunges, split squats, leg extensions, assisted squats, and dumbbell side bends. The video aims to guide viewers through the exercises, providing instruction and encouragement.

Key Takeaways

• Lateral Lunges: Four sets of 12 reps per leg, incorporating progressive overload (increasing weight each set). Focus on proper form, including knee and hip movement.
• Split Squats: Four sets of 12 reps per leg, emphasizing deep knee bends and maintaining a vertical chest. Progressive overload is utilized.
• Leg Extensions: Three sets of 14 reps (or max), using either a machine or dumbbell. Slow, controlled movements are stressed.
• Assisted Squats: Three sets of 14 reps (or max). Focus on proper form and utilizing support for balance.
• Dumbbell Side Bends: Three sets of 12 reps per side. Emphasis is placed on proper form and feeling the stretch and contraction in the obliques.