HAVOC DAY 28 UPPER PULL 45

About this Video

• Video Title: HAVOC DAY 28 UPPER PULL 45
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:46

Introduction

This video documents day 28 of the Havoc program, focusing on an upper body pull workout. Nick Bardsley guides viewers through a series of pull-ups (or bent-over rows as an alternative), one-arm dumbbell rows, and straight-arm kickbacks, emphasizing proper form and progressive overload.

Key Takeaways

• Pull-ups/Bent-Over Rows: The workout begins with pull-ups (or bent-over rows with elbows flared) with specified rep schemes (10, 8, 6 for pull-ups; 12, 10, 8, 8 for rows). Proper form, slow controlled movements, and a focus on shoulder blade engagement are stressed.
• One-Arm Dumbbell Rows and Straight-Arm Kickbacks: The workout continues with one-arm dumbbell rows and straight-arm kickbacks, again with prescribed rep schemes (12, 10, 8) and an emphasis on controlled movements and progressive overload (increasing weight each set if possible while maintaining good form).
• Progressive Overload: The video consistently promotes progressive overload, encouraging viewers to increase weight each set if they can maintain proper form and full range of motion.
• Proper Form: Throughout the video, Nick stresses the importance of maintaining proper form to avoid injury and maximize muscle engagement.
• Rest Periods: Specific rest periods are given between sets and exercises.