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 details Day 28 of the HAVOC dumbbell bodybuilding program, focusing on upper body pull exercises. Nick Bardsley guides viewers through a workout routine using 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) for four sets, with rep schemes varying based on the chosen exercise. Proper form, including a full stretch at the bottom and controlled descent, is stressed.
• One-Arm Dumbbell Rows: This exercise is performed with one knee and hand on a bench, focusing on back muscle engagement and a slow, controlled movement. Progressive overload is encouraged.
• Straight-Arm Kickbacks: This exercise targets the back muscles, performed while lying on the belly on an incline bench. The focus is on squeezing shoulder blades together.
• Pullovers and Bicep Curls: The workout concludes with dumbbell pullovers and bicep curls, both done for four sets with a focus on controlled movement and progressive overload. Straps are suggested to help with grip.
• Progressive Overload: Throughout the workout, Nick emphasizes progressive overload, encouraging viewers to increase weight or resistance as they improve.