APEX Dumbbell Bodybuilding Program - DAY 23 (UPPER PULL WORKOUT)

About this Video

• Video Title: APEX Dumbbell Bodybuilding Program - DAY 23 (UPPER PULL WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:02

Introduction

This video details Day 23 of Nick Bardsley's APEX dumbbell bodybuilding program, focusing on an upper body pull workout. The workout includes pull-ups (or dumbbell pullovers as an alternative), dumbbell rows, straight-arm kickbacks, rear delt rows, seated dumbbell reverse flies, scapular rows, and dumbbell curls. The video guides viewers through each exercise, providing rep ranges, rest times, and form tips.

Key Takeaways

• Pull-up/Dumbbell Pullover: The workout begins with pull-ups (8-10-12 reps) or dumbbell pullovers (10-12-Max reps) depending on equipment and ability. Proper form is emphasized.
• Dumbbell Rows & Kickbacks: Next are dumbbell rows (12-14-Max reps) and straight-arm kickbacks (12-14-Max reps). Weight and rep progression are encouraged.
• Rear Delt Rows, Reverse Flies & Scapular Rows: The workout progresses to rear delt rows (10-12-Max reps), seated dumbbell reverse flies (12-14-Max reps), and scapular rows (12-14-Max reps), focusing on rear delt activation and upper back engagement.
• Dumbbell Curls: The workout concludes with dumbbell curls (21 reps total, broken into sets of 7, 7, and 7 reps using different rep ranges), emphasizing bicep hypertrophy and metabolic pump.
• Progressive Overload: Throughout the workout, the speaker encourages progressive overload by either increasing reps or weight from the previous week’s workout.