Video Title: IRON Dumbbell Bodybuilding Program - DAY 21 (UPPER BODY)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:38:35
Introduction
This video documents day 21 of Nick Bardsley's "IRON" dumbbell bodybuilding program, focusing on an upper body workout. The workout includes specific exercises, rep counts, rest times, and weight adjustments based on the previous week's performance.
Key Takeaways
Warm-up: The workout begins with a warm-up using lighter weights.
Exercise Sets: The workout consists of multiple sets of various exercises, including dumbbell bench presses, seal rows, upright rows, seated shoulder presses, tricep extensions (skull crushers), and hammer curls. Each exercise has a specified number of reps and rest periods.
Progressive Overload: Weight is adjusted based on the previous week's performance. If the previous week's max reps were exceeded, the weight is increased this week.
Max Rep Sets: A max rep set is performed for each exercise to gauge progress and inform future weight adjustments.
Tracking Progress: Nick emphasizes the importance of tracking weight and reps to monitor progress.
