About this Video

• Video Title: ALPHA Dumbbell Bodybuilding Program - DAY 30 (ARMS & CALVES)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:49:04

Introduction

This video documents Day 30 of Nick Bardsley's ALPHA dumbbell bodybuilding program, focusing on arms and calves. The workout includes warm-up sets, multiple sets of various exercises (tricep extensions, curls, close-grip push-ups, spider curls, lateral raises, and calf raises), and concludes with a discussion of recovery and the upcoming program.

Key Takeaways

• Warm-up: The workout begins with warm-up sets of dumbbell overhead tricep extensions and wide dumbbell curls.
• Arm Exercises: The main workout includes multiple sets of overhead tricep extensions, wide curls, close-grip push-ups (or diamond push-ups), and spider curls. Rep ranges and rest times are specified for each exercise.
• Calf Exercises: The routine includes multiple sets of single-leg calf raises, with specific instructions on proper form and the use of a weight plate for elevation.
• Shoulder Exercises: Seated lateral raises are included, with instructions for form and rep ranges.
• Program Structure: The video showcases a structured workout with varying sets, reps, and rest periods. The final sets are max rep sets. The program emphasizes controlled movements and proper form. The program concludes with a discussion of rest and recovery before beginning a new program.

The transcript doesn't explicitly list every set and rep for every exercise in a perfectly organized table format. Nick Bardsley performs the workout while describing his choices, making precise tabulation from the audio challenging. However, I can provide a summary based on the information available in the transcript:

Warm-up:

• Dumbbell Overhead Tricep Extension: Multiple sets with increasing weight, rep ranges are not precisely stated but are described as getting "nice and warmed up."
• Wide Dumbbell Curls: Multiple sets with increasing weight, rep ranges are not precisely stated but are described as getting "nice and warmed up."

Main Workout:

• Overhead Tricep Extension: 5 sets of 8 reps, followed by a max rep set.
• Wide Curls: 5 sets of 8 reps, followed by a max rep set.
• Close Grip Push-ups (Diamond Push-ups): 5 sets of 10 reps, followed by a max rep set.
• Spider Curls: 5 sets of 10 reps, followed by a max rep set.
• Seated Lateral Raises: 3 sets of 10 reps, followed by a max rep set.
• Single Leg Calf Raises: 5 sets of 10 reps per leg (right and left), a max rep set isn't explicitly mentioned for this exercise, but there is a final set where Nick is pushing himself to the max..

Note: The exact weight used for each set and the rest times between sets are mentioned intermittently but aren't consistently documented throughout the entire workout. The transcript provides the weight and rest period for some sets, but not all of them. To obtain a fully detailed outline, you would need to carefully review the timestamped video itself.