HAVOC Dumbbell Bodybuilding Program - DAY 9 (UPPER PUSH)

About this Video

• Video Title: HAVOC Dumbbell Bodybuilding Program - DAY 9 (UPPER PUSH)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:34:57

Introduction

This video details Day 9 of the HAVOC dumbbell bodybuilding program, focusing on an upper body push workout. The workout consists of a series of exercises using dumbbells, including bench presses, push-ups, chest flies, push presses, and tricep extensions, with varying rep counts and rest periods between sets. Nick Bardsley guides viewers through the exercises, providing instructions and encouragement.

Key Takeaways

• Warm-up: The workout begins with a reverse pyramid warm-up of decline dumbbell bench presses (12, 10, 8 reps).
• Decline Dumbbell Bench Press: Three sets are performed with increasing weight (12, 10, 8 reps).
• Deficit Push-ups and Dumbbell Chest Flies: These exercises are performed as a pair in three sets with a reverse pyramid scheme (12, 10, 8 reps).
• Push Presses and Seated Lateral Raises: Another pair of exercises, performed in three sets with a reverse pyramid (12, 10, 8 reps). Weight increases incrementally between sets.
• Dumbbell Overhead Tricep Extensions: The workout concludes with three sets of overhead tricep extensions (12, 10, 8 reps), with weight increasing between sets.