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 max rep sets to gauge progress. The video aims to guide viewers through the workout, providing instructions and encouragement.

Key Takeaways

• Warm-up: The workout begins with warm-up sets of dumbbell overhead tricep extensions and wide dumbbell curls.
• Arm Exercises: The main portion of the workout consists of multiple sets of overhead tricep extensions, wide curls, close-grip push-ups (or diamond push-ups), and spider curls. Each exercise includes specified rep counts and rest periods.
• Calf Exercises: The workout concludes with multiple sets of seated lateral raises and single-leg calf raises, also including specified rep counts and rest periods. The use of straps is mentioned for better grip.
• Max Rep Sets: Max rep sets are incorporated for overhead tricep extensions, wide curls, close-grip push-ups, spider curls, seated lateral raises, and calf raises to track progress and challenge the user.
• Progression and Recovery: The program emphasizes progressive overload and incorporates a recovery week after six weeks of intense training.

The transcript doesn't provide a neatly organized table of sets and reps for every exercise. However, here's a summary based on the information available, keeping in mind that the order is dictated by the video's flow and some details are implied rather than explicitly stated:

Warm-up:

• Dumbbell Overhead Tricep Extension: Multiple sets, reps vary (e.g., 10, then heavier weight for another set)
• Wide Dumbbell Curls: Multiple sets, reps vary (e.g., 10, then heavier weight for another set)

Arms:

• Overhead Tricep Extension: 5 sets of 8 reps, plus a max rep set.
• Wide Curls: 5 sets of 8 reps, plus a max rep set.
• Close Grip Push-ups (Diamond or similar): 5 sets of 10 reps, plus a max rep set.
• Spider Curls: 5 sets of 10 reps, plus a max rep set.

Calves:

• Seated Lateral Raises: 3 sets of 10 reps, plus a max rep set.
• Single-Leg Calf Raises: 5 sets of 10 reps (5 sets of 10 reps per leg; right and left leg), plus a max rep set.

Important Note: The exact weights used are not consistently documented in the transcript; only some weights are mentioned at certain points during the workout. The number of reps is occasionally unclear where he mentions aiming for a certain number but may not fully complete the set due to exhaustion. This is a summary based solely on the available information in the transcript and is subject to these limitations.