APEX Dumbbell Bodybuilding Program - DAY 3 (UPPER PULL WORKOUT)

About this Video

• Video Title: APEX Dumbbell Bodybuilding Program - DAY 3 (UPPER PULL WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:07

Introduction

This video details Day 3 of Nick Bardsley's APEX dumbbell bodybuilding program, focusing on an upper body pull workout. The workout incorporates pull-ups (or dumbbell pullovers as an alternative), bent-over rows, straight-arm kickbacks, rear delt bent-over rows, seated leaning reverse flies, scapular rows, and biceps 21s. The video guides viewers through each exercise, providing rep ranges, rest times, and weight adjustments.

Key Takeaways

• Warm-up: A 1.5-minute warm-up is recommended using either pull-ups or dumbbell pullovers.
• Pull-ups/Pullovers: A pyramid-style approach is used (6, 8, 10 reps or max reps for pullovers). Weight is adjusted as reps increase. Alternatives are provided for those unable to do pull-ups.
• Bent-Over Rows & Straight-Arm Kickbacks: These exercises are performed as a superset (10, 12, max reps). Weight is adjusted as reps increase.
• Rear Delt Bent-Over Rows: Another pyramid-style approach is used (8, 10, max reps) for these. Weight is reduced with each set.
• Seated Leaning Reverse Flies & Scapular Rows: These are performed as a superset (10, 12, max reps). Weight adjustments are made as reps increase.
• Biceps 21s: This exercise concludes the workout. It involves three sets of 21 reps, with a focus on half-reps and full-range reps. Weight is reduced with each set.
• Progressive Overload: The program emphasizes progressive overload, encouraging viewers to increase weight or reps each week.