About this Video

• 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 consists of timed sets and max rep sets for various exercises, with the goal of improving strength and building muscle. The video tracks weight and rep progress.

Key Takeaways

• The workout includes low incline dumbbell French bench presses and dumbbell seal rows, with four sets of 12 reps each, the fourth being a max rep set.
• Weight selection for the week is based on the previous week's max rep set performance. Increased max reps from the previous week justify increasing weight.
• The workout incorporates timed sets (e.g., 45 seconds to complete 12 reps), encouraging intensity.
• The program includes a variety of exercises targeting different muscle groups in the upper body (chest, back, shoulders, triceps, biceps).
• The video emphasizes proper form and controlled movements to prevent injury and maximize muscle engagement.