About this Video

• Video Title: ALPHA Dumbbell Bodybuilding Program - DAY 29 (CHEST & TRAPS)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:50:03

Introduction

This video documents Day 29 of Nick Bardsley's ALPHA dumbbell bodybuilding program. The workout focuses on chest and traps, consisting of various dumbbell exercises (incline bench press, decline bench press, chest fly, wide push-ups, shrugs, and upright rows) performed over multiple sets and reps, with a focus on maximizing effort and tracking progress.

Key Takeaways

• The workout includes incline dumbbell bench press (five sets of eight reps, plus a max rep set), decline dumbbell bench press (five sets of eight reps, plus a max rep set), dumbbell chest fly (four sets of ten reps, plus a max rep set), wide push-ups (max reps), dumbbell shrugs (five sets of ten reps, plus a max rep set), and wide upright rows (five sets of ten reps, plus a max rep set).
• The speaker emphasizes proper form and technique to avoid injury.
• He advises adjusting weight as needed to maintain good form and achieve the target reps.
• Tracking progress week-over-week is a key part of the program.
• The speaker encourages viewers to push themselves while prioritizing correct form.

The video details the following sets and reps for each exercise, in order of appearance:

1. Incline Dumbbell Bench Press: Warm-up sets (2 sets; reps unspecified, but one was 10 reps and the other was 5 or 6), then 4 sets of 8 reps, followed by a max rep set.

2. Decline Dumbbell Bench Press: 4 sets of 8 reps, followed by a max rep set.

3. Dumbbell Chest Fly: 3 sets of 10 reps, followed by a max rep set.

4. Wide Push-ups: Max reps

5. Dumbbell Shrugs: 4 sets of 10 reps, followed by a max rep set.

6. Wide Upright Rows: 4 sets of 10 reps, followed by a max rep set.

Note that the warm-up sets for incline dumbbell bench press had unspecified rep counts, other than one set of 10 and another of approximately 5-6. Also note that the final sets for each exercise were max rep sets, with the number of reps varying depending on the individual's ability.