HAVOC Dumbbell Bodybuilding Program - DAY 23 (UPPER BODY)

About this Video

• Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 23 (UPPER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:55

Introduction

This video details Day 23 of Nick Bardsley's HAVOC dumbbell bodybuilding program, focusing on an upper body pull workout. The workout includes pull-ups (or bent-over rows as an alternative), one-arm dumbbell rows, seal straight-arm kickbacks, dual dumbbell pullovers, and bicep curls. The video guides viewers through each exercise, specifying rep ranges, rest times, and form tips.

Key Takeaways

• Pull-ups/Bent-Over Rows: The workout begins with four sets of pull-ups (or bent-over rows for those without access to a pull-up bar), with rep ranges of 10, 8, and 6. Proper form is emphasized, including full extension and chin-over-bar position for pull-ups, and a wide "T" shape for rows.
• One-Arm Dumbbell Rows & Seal Straight-Arm Kickbacks: These exercises are performed on a bench, with rep ranges of 12, 10, and 8 for rows and 12, 10, and 8 for kickbacks. The video stresses maintaining proper form and focusing on the target muscles. Progressive overload is encouraged.
• Dual Dumbbell Pullovers & Bicep Curls: The workout concludes with dual dumbbell pullovers and bicep curls, using rep ranges of 12, 10, 8, and 8. Proper form for each exercise is shown and explained, highlighting the importance of controlled movements and full range of motion.
• Progressive Overload: The video encourages progressive overload by suggesting slight weight increases in subsequent sets if the workout feels manageable.
• Rest and Recovery: Appropriate rest periods between sets and exercises are emphasized for optimal recovery and performance.