40 Minute Back and Biceps - DB Only Workout | PUMP'D - Day 18

About this Video

• Video Title: 40 Minute Back and Biceps - DB Only Workout | PUMP'D - Day 18
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:35

Introduction

This video is a workout guide for day 18 of the "PUMP'D" program. It focuses on back and biceps, using only dumbbells. The workout consists of warm-up exercises, an eight-minute AMRAP (as many rounds as possible) circuit, a timed circuit with 40 seconds of work and 20 seconds of rest, and a final core circuit.

Key Takeaways

• Warm-up: The warm-up includes inchworms with push-ups, pikes, squats with rotations, overhead reaches, bodyweight rows, and arm circles.
• AMRAP Circuit: An eight-minute AMRAP circuit alternates between bent-over rows and dumbbell pullovers. Focus is on quality of movement over speed.
• Timed Circuit: A circuit with 40 seconds of work and 20 seconds of rest includes narrow grip rows, cross-body hammer curls, and good mornings.
• Final Circuit: A final circuit with 30 seconds of work and 15 seconds of rest features single-arm concentration curls, W-back raises, and a core circuit of lying leg lifts and rocking planks.
• Program Update: The PUMP'D program is ending soon. The next program will focus on lower body, and the schedule will change to Monday-Friday live workouts.