INTENT Dumbbell Training Plan - DAY 23 (UPPER PUSH WORKOUT)

About this Video

• Video Title: INTENT Dumbbell Training Plan - DAY 23 (UPPER PUSH WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:47:32

Introduction

This video details Day 23 of Nick Bardsley's "INTENT" dumbbell training program, focusing on an upper body push workout. The workout includes a warm-up and three circuits of exercises targeting chest, triceps, and shoulders, with rest periods between sets and circuits.

Key Takeaways

1. Warm-up: A 3-minute warm-up routine includes Cobra push-ups, overhead reaches, and cross-body swings.
2. Circuit 1 (Decline Dumbbell Bench Press): Four sets of 20 reps, with a 1-minute 30-second rest between sets. Focus on controlled movement and avoiding full lockout. Modifications for those without a decline bench are provided.
3. Circuit 2 (Close-Grip Dumbbell Bench Press): Four sets of 20 reps, with a 1-minute 30-second rest between sets. Elbows flared out, dumbbells squeezed together, full lockout is encouraged. Modifications for floor presses are included.
4. Circuit 3 (Dumbbell Chest Fly, Seated Shoulder Press): Circuit 3 consists of dumbbell chest fly (four sets of 20 reps) and seated shoulder press (four sets of 20 reps) each with a 1 minute and 30-second rest. Modifications are provided for both exercises, and the importance of controlled movements and proper form are stressed. A final circuit of lateral raises, tricep extensions, and overhead raises concludes the workout.
5. Final Circuit (Lateral Raises, Tricep Extensions, Overhead Raises): Three sets of each exercise (30-30 lateral raises, dumbbell overhead tricep extensions, single dumbbell overhead raises) with 20 seconds rest between movements and 45 seconds of rest between sets. Modifications are suggested for participants with fatigued shoulders.