RAMPAGE Dumbbell Training Plan - DAY 2 (LOWER BODY WORKOUT)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 2 (LOWER BODY WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:44:47

Introduction

This video details Day 2 of the "Rampage" dumbbell training program, focusing on a lower body workout. The video guides viewers through a warm-up, several dumbbell exercises (reverse lunges, front squats, hip thrusts, hamstring curls), and a core exercise (weighted situps), providing instructions and rest times for each.

Key Takeaways

• Warm-up: A 3-minute warm-up includes bodyweight squats, toe touches, and reverse lunges.
• Dumbbell Reverse Lunges: 10 reps per leg, 60 seconds per leg, 25 seconds rest between legs, 60 seconds rest between rounds. Weight is adjusted based on individual progress.
• Dumbbell Front Squats: 10 reps, 60 seconds work, 60 seconds rest. Weight is adjusted based on individual progress.
• Dumbbell Hip Thrusts: 10 reps, 60 seconds work, 60 seconds rest. Weight is progressively increased throughout the sets.
• Dumbbell Hamstring Curls & Reverse Nordic Leg Extensions: A superset; 10 reps each, 60 seconds work, 25 seconds rest between exercises. Weight is adjusted based on individual progress; bodyweight can be substituted for the leg extensions.
• Decline Weighted Situps: 10 reps, 45 seconds work, 30 seconds rest. Weight can be adjusted or bodyweight used if needed.