HAVOC Dumbbell Bodybuilding Program - DAY 28 (UPPER PULL)

About this Video

• Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 28 (UPPER PULL)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:42:46

Introduction

This video is a workout guide for Day 28 of the HAVOC dumbbell bodybuilding program, focusing on upper body pull exercises. Nick Bardsley guides viewers through the workout, providing instructions and rep schemes for pull-ups (or bent-over rows as an alternative), one-arm dumbbell rows, and straight-arm kickbacks. He emphasizes proper form and progressive overload.

Key Takeaways

• Pull-ups/Bent-Over Rows: The workout begins with pull-ups (or bent-over rows if a pull-up bar isn't available), with specified rep schemes (pull-ups: 10, 8, 6, 6; rows: 12, 10, 8, 8). Proper form, including full extension and controlled descent, is stressed.
• One-Arm Dumbbell Rows: This exercise targets the back muscles, with a focus on controlled movement and scapular retraction. The rep scheme is 12, 10, 8. Progressive overload is encouraged.
• Straight-Arm Kickbacks: This exercise targets the shoulders and back, with a rep scheme of 12, 10, 8. Maintaining proper form and focusing on quality reps is emphasized.
• Pullovers and Bicep Curls: The workout concludes with pullovers and bicep curls (12, 10, 8, 8 reps for each), with instructions on proper form and weight management. Progressive overload is again encouraged, but prioritizing quality reps is emphasized due to the fatigue of the muscles at this point in the workout.
• Progressive Overload: The overarching theme is to progressively overload – aiming to increase weight or reps compared to the previous week’s workout – while maintaining proper form.