50 Minute Upper Body Pull Workout | SAVAGE - Day 18

About this Video

• Video Title: 50 Minute Upper Body Pull Workout | SAVAGE - Day 18
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:49:23

Introduction

This video is a guided 50-minute upper body pull workout, part of a larger program called "Savage." The workout includes a warm-up, three main exercises (seal rows, pull-ups/pullovers, and wide dumbbell cheat rows), and a final circuit of three exercises (dumbbell seal face pulls, scap rows, and dumbbell curls). The focus is on building upper body strength and muscle mass.

Key Takeaways

• Warm-up (3 minutes): Involves prone overhead reaches, push-ups, and internal/external overhead reaches.
• Dumbbell Seal Rows: Focuses on maximizing reps; second and third sets match the first set's rep count.
• Pull-ups/Chin-ups or Dumbbell Pullovers: Aims for 10 chin-ups or 15 pullover reps with increased weight from the previous week.
• Wide Dumbbell Cheat Rows: Uses momentum to lift the dumbbells, emphasizing the upper back; second and third sets match the first set's rep count.
• Final Circuit: Consists of dumbbell seal face pulls, scap rows, and dumbbell curls, each with specific rep ranges and modifications as needed. The goal is to match rep counts from the first set in the second and third sets.