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 with varying dumbbell exercises, incorporating warm-up and cool-down periods. The speaker guides viewers through each exercise, providing rep counts, rest times, and form tips.

Key Takeaways

• Warm-up (3 minutes): The workout begins with a 3-minute warm-up including reverse snow angels, prone overhead reaches, and arm circles.
• Dumbbell Rows (4 sets): Four sets of 20 reps of one-arm dumbbell rows are performed, alternating arms with a short rest period between sets.
• Wide Neutral Grip Rows (4 sets): Four sets of 20 reps of wide neutral grip rows are completed, focusing on squeezing shoulder blades together. The speaker advises using lighter weights to maintain proper form.
• Dumbbell Pullovers (4 sets): Four sets of 20 reps of dumbbell pullovers are performed, emphasizing back muscle engagement.
• Dumbbell I-Raises (4 sets): Four sets of 20 reps of incline dumbbell I-raises are done, targeting upper back and shoulders. The speaker offers variations for those without a bench.
• Spider Curls (4 sets): Four sets of 20 reps of spider curls are performed, focusing on biceps and using lighter weights as needed. An optional rotation tweak is suggested.
• Final Circuit (3 rounds): A final circuit includes incline dumbbell shrugs and scapular rows, with short rest periods.