Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 18 (UPPER PULL)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:38:54
Introduction
This video details Day 18 of the Havoc Dumbbell Bodybuilding program, focusing on an upper body pull workout. Nick Bardsley guides viewers through the exercises, providing rep schemes and rest periods.
Key Takeaways
Pull-ups/Rows: The workout begins with four sets of pull-ups (10, 8, 6, 6 reps) or bent-over wide rows (12, 10, 8, 8 reps), depending on equipment availability. Proper form is emphasized.
One-Arm Dumbbell Rows: Next, one-arm dumbbell rows are performed (12, 10, 8 reps per arm), focusing on controlled movement and lat engagement.
Dumbbell Straight-Arm Kickbacks: These are included (12, 10, 8 reps per arm), focusing on shoulder blade squeezing.
Pullovers and Bicep Curls: The workout concludes with three sets each of dual dumbbell pullovers and bicep curls (12, 10, 8 reps). Form is demonstrated for each exercise.
Progressive Overload: Nick demonstrates a strategy of progressive overload, increasing weights slightly each set.
