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 various dumbbell exercises targeting the chest, shoulders, and triceps.
Key Takeaways
Warm-up: A 3-minute warm-up routine consisting of Cobra push-ups, overhead reaches, and cross-body swings is performed before the workout.
Circuit 1: Decline dumbbell bench press (4 sets of 20 reps, 1.5-minute rest between sets). Alternatives for those without a decline bench are flat or incline bench press or floor presses.
Circuit 2: Close-grip dumbbell bench press (4 sets of 20 reps, 1.5-minute rest between sets). Can be performed on a bench or floor.
Circuit 3: Dumbbell chest fly (4 sets of 20 reps, 1.5-minute rest between sets). Focus on controlled movements to protect the shoulders.
Final Circuit: A final circuit of 3 exercises (lateral raises, overhead tricep extensions, overhead raises) with 45-second intervals and 20-second rests between exercises is performed to finish the workout.
