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, focusing on a back and arms workout. The workout includes underhand rows, rear delt rows, dumbbell shrugs, overhead tricep extensions, bicep curls, and tricep kickbacks.

Key Takeaways

• Back Workout: The workout begins with underhand grip bent-over rows, progressing through multiple sets with increasing weight. Specific instructions on form and proper technique are provided.
• Rear Delt Focus: Rear delt rows are performed using a bench for support, emphasizing proper form for targeting the rear deltoids.
• Traps Engagement: Dumbbell shrugs are included to work the trapezius muscles, with options for different stances.
• Arm Exercises: The arm portion of the workout includes overhead tricep extensions, bicep curls (with optional fat grips), and tricep kickbacks. Rep ranges and weight suggestions are given.
• Progressive Overload: The program encourages progressive overload, suggesting increases in weight where possible, while also emphasizing proper form and rest.