50 Minute Upper Body Pull Workout | SAVAGE - Day 23

About this Video

• Video Title: 50 Minute Upper Body Pull Workout | SAVAGE - Day 23
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:48:20

Introduction

This video is a guided 50-minute upper body pull workout, part of a larger "Savage" program. The workout includes a warm-up and several exercises using dumbbells and a pull-up bar (or alternative). The focus is on increasing reps week over week, challenging the user to match or exceed their previous week's performance.

Key Takeaways

• Warm-up: A 3-minute warm-up routine consisting of pronated overhead reaches, push-ups, and internal/external overhead reaches.
• Dumbbell Rows: Focus on max reps, aiming for 15-20 reps per set, with a focus on slow, controlled movements and a full stretch at the bottom.
• Chin-ups/Pullovers: 11 reps of chin-ups or 16 reps of dumbbell pullovers, depending on available equipment and strength. Breaking up sets is allowed.
• Dumbbell Wide Cheat Rows: Focus on upper back engagement, increasing reps from the previous week's workout.
• Dumbbell Face Pulls & Scapular Rows: Max reps on face pulls, aiming to increase from the previous week; 16 reps of scapular rows, focusing on shoulder blade movement.
• Dumbbell Curls: Max reps, choosing between regular curls or curls to the ears based on comfort and preference.