About this Video

• Video Title: 50 Minute Back and Biceps - DB Only Workout | PUMP'D - Day 13
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:49:42

Introduction

This video is a 50-minute dumbbell-only back and biceps workout, part of a larger program called "PUMP'D". The workout consists of three main circuits: a high-intensity EMOM (Every Minute On the Minute) circuit focusing on heavier compound movements; a second EMOM circuit with lighter weight, targeting isolation exercises; and a final bodyweight-only Tabata circuit focused on mobility and scapular control.

Key Takeaways

• The workout is divided into three distinct EMOM (Every Minute On the Minute) circuits, each with a different focus and intensity.
• The first circuit emphasizes compound movements like dumbbell rows and pullovers, using heavier weights.
• The second circuit uses lighter weights and focuses on isolation exercises like bent-over Y raises and reverse flies, targeting specific muscle groups.
• The third circuit is a bodyweight Tabata workout designed to improve mobility and control of the shoulder blades.
• The video emphasizes proper form and encourages viewers to adjust weight or reps as needed to maintain good form.

The provided transcript doesn't explicitly list "sets" in the traditional sense of a workout. Instead, the workout is structured around three EMOM (Every Minute On the Minute) circuits and a final Tabata circuit. The number of "rounds" through each circuit isn't explicitly stated either, but it's implied there are multiple rounds in the EMOM sections before moving to the next circuit. The "reps" are specified for each exercise within each circuit, but the number of times each circuit is repeated must be inferred from the video.

Here's a list of the exercises, reps per exercise, and the circuit structure. Note that the number of times each circuit is repeated is not explicitly stated in the transcript:

Circuit 1 (EMOM):

• Dumbbell Rows (Right Arm): 15 reps
• Dumbbell Rows (Left Arm): 15 reps
• Hammer Curls: 15 reps
• Dumbbell Pullovers: 12 reps

Circuit 2 (EMOM):

• Bent-Over Y Raises: 15 reps
• Single-Arm Reverse Fly (Right Arm): 12 reps
• Single-Arm Reverse Fly (Left Arm): 12 reps
• Anderson Curls: 15 reps

Circuit 3 (Tabata):

• Prone Overhead Reach: 20 seconds on, 10 seconds off (repeated 4 times)
• Scapular Push-Ups: 20 seconds on, 10 seconds off (repeated 4 times)

To get the total number of sets, you would need to view the video and count how many times Nick goes through each of the EMOM circuits. The transcript only provides the reps per exercise within each round of the circuits.