About this Video

• Video Title: INTENT Dumbbell Training Plan - DAY 29 (UPPER PULL WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:58:33

Introduction

This video is a workout guide for Day 29 of the "INTENT" dumbbell training program. The focus is on upper body pull exercises using dumbbells, incorporating warm-up, multiple sets of various exercises, and rest periods. The video guides viewers through the entire workout routine.

Key Takeaways

• Warm-up Routine: A 3-minute warm-up is crucial before starting the workout, consisting of reverse snow angels, prone overhead reaches, and arm circles.
• Dumbbell Row Variations: The workout includes one-arm dumbbell rows, focusing on proper form and technique for 20 reps per arm, across four sets. The video emphasizes using a weight that allows for controlled movements without compromising form.
• Incline Dumbbell Exercises: Several exercises are performed on an incline bench (or modified for floor work), including wide neutral grip rows, dumbbell pullovers, and spider curls. The incline helps to isolate and target specific muscle groups effectively.
• Upper Back and Shoulder Focus: A significant portion of the workout targets the upper back and shoulder muscles using exercises like dumbbell rows, wide grip rows and dumbbell raises.
• Rest and Recovery: The video stresses the importance of adequate rest between sets to avoid injury and maximize performance. Rest periods vary throughout the workout.

Citations from the transcript detailing exercises, sets, and reps:

• Warm-up: Reverse snow angels (10 reps), prone overhead reaches (10 reps), arm circles (10 forward, 10 reverse). This is a 3-minute routine.

• One-arm Dumbbell Rows: 20 reps per arm, 4 sets. Rest is the remainder of the 1 minute 30 seconds allotted per set after completing 20 reps.

• Wide Neutral Grip Rows (Incline): 20 reps, 4 sets. Rest is the remainder of the 1 minute 30 seconds allotted per set after completing 20 reps.

• Dumbbell Pullovers (Incline): 20 reps, 4 sets. Rest is the remainder of the 1 minute 30 seconds allotted per set after completing 20 reps.

• Spider Curls (Incline): 20 reps, 4 sets. Rest is the remainder of the 1 minute 30 seconds allotted per set after completing 20 reps.

• Incline Dumbbell Shrugs: The video doesn't specify reps for this exercise but states 45 seconds of work within a 45-second/20-second rest interval circuit for three rounds.

• Scapular Rows (Incline): The video doesn't specify reps for this exercise, but states 45 seconds of work within a 45-second/20-second rest interval circuit for three rounds.

Note: The speaker adjusts weights and sometimes reps based on personal fatigue. The numbers above reflect the initially stated goals.