IRON Dumbbell Bodybuilding Program - DAY 4 (LOWER BODY)

About this Video

• Video Title: IRON Dumbbell Bodybuilding Program - DAY 4 (LOWER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:41:40

Introduction

This video details Day 4 of a lower-body dumbbell workout program. Nick Bardsley guides viewers through a series of exercises, providing instructions, rep counts, rest times, and weight suggestions. The focus is on proper form and achieving a challenging yet manageable workout.

Key Takeaways

• Lateral Lunges: Perform three sets of 10 reps per leg, focusing on bringing the dumbbell inward towards the opposite foot. Rest periods are specified.
• Split Squats: Three sets of 10 reps per leg are performed, emphasizing knee positioning and a controlled range of motion. Weight is gradually increased across sets.
• Dumbbell Leg Extensions: Three sets are performed with a max rep set on the last one. Emphasis on slow movements and pausing at the top and bottom of each rep.
• Toe Elevated Squats: A supplementary exercise to leg extensions; focus on slow, controlled movements to target the quads.
• Dumbbell Side Bends: Three sets of 10 reps per side are performed. Focus on a slow, controlled movement, and stretching on the opposite side of the weight.