INTENT Dumbbell Training Plan - DAY 29 (UPPER PULL WORKOUT)

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 details a 58-minute upper body pull workout, day 29 of the "INTENT" program. The workout consists of several circuits involving dumbbell rows, pullovers, I-raises, shrugs, and scapular rows, interspersed with rest periods. The speaker provides instructions and encouragement throughout.

Key Takeaways

• Warm-up (3 minutes): The workout begins with a three-minute warm-up including reverse snow angels, prone overhead reaches, and arm circles.
• Dumbbell Rows (4 sets): Four sets of 20 dumbbell rows (1 minute 30 seconds per arm) are performed. The speaker advises adjusting weight to maintain proper form.
• Wide Neutral Grip Rows (4 sets): Four sets of 20 wide neutral grip rows (1 minute 30 seconds per set) are performed, focusing on squeezing shoulder blades together. The speaker suggests using a bench for incline if available.
• Dumbbell Pullovers (4 sets): Four sets of 20 dumbbell pullovers (1 minute 30 seconds per set) are performed. The speaker details variations for those without a bench.
• Dumbbell I-Raises (4 sets): Four sets of 20 dumbbell I-raises (1 minute 30 seconds per set) are performed on an incline bench, with variations for those without a bench.
• Final Circuit (3 rounds): The workout concludes with a three-round circuit of incline dumbbell shrugs and scapular rows, each lasting 45 seconds, with 20 seconds of rest between exercises and 35 seconds rest between rounds.