HAVOC Dumbbell Bodybuilding Program - DAY 8 (UPPER PULL)

About this Video

• Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 8 (UPPER PULL)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:32:19

Introduction

This video details Day 8 of the HAVOC dumbbell bodybuilding program, focusing on an upper body pull workout. The workout utilizes pull-ups (or bent-over rows as an alternative) and one-arm dumbbell rows with straight-arm kickbacks, followed by dumbbell pullovers and curls. The video guides viewers through the exercises, specifying rep ranges and rest periods.

Key Takeaways

• Warm-up: Begin with arm circles to loosen up. A warm-up set of bent-over rows is suggested even if doing pull-ups to avoid gassing out.
• Pull-ups/Bent-Over Rows: Perform 10, 8, and 6 reps across three sets. If unable to do pull-ups, substitute bent-over rows (12, 10, 8 reps).
• One-Arm Dumbbell Rows & Straight-Arm Kickbacks: Perform 12, 10, 8 reps of one-arm rows, followed by the same rep range for straight-arm kickbacks. Increase weight as tolerated.
• Dumbbell Pullovers & Curls: The workout concludes with dumbbell pullovers (12, 10, 8 reps) and curls (12, 10, 8 reps). Increase weight progressively across sets.
• Progressive Overload: The video emphasizes tracking weights and aiming to increase weight from week to week.