CHARGED Dumbbell Bodybuilding Program - DAY 30 (BACK & ARMS)

About this Video

• Video Title: CHARGED Dumbbell Bodybuilding Program - DAY 30 (BACK & ARMS)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:44:21

Introduction

This video documents the final day (Day 30) of Nick Bardsley's "CHARGED" dumbbell bodybuilding program. The workout focuses on back and arms, guiding viewers through various exercises with specific rep ranges, set numbers, and weight recommendations.

Key Takeaways

• Back Workout: The workout begins with underhand grip bent-over rows, progressing through sets with increasing weight (starting with lighter warm-up sets). Specific attention is paid to proper form, emphasizing shoulder blade squeezing and stretching.
• Rear Delt Rows: The workout includes rear delt rows, performed with a bench for support (optional), focusing on slow, controlled movements to isolate the rear deltoids.
• Dumbbell Shrugs: Dumbbell shrugs are incorporated, with the option of performing them with dumbbells at the side or in a leaned-over position for variation.
• Arm Workout: The final section concentrates on arm exercises: dumbbell overhead tricep extensions, dumbbell curls (with optional fat grips), and tricep kickbacks. Rep ranges and weight suggestions are provided for each exercise.
• Program Structure: The video highlights the structure of the "CHARGED" program, ending with a description of the upcoming "Deload" week designed for recovery.