IRON Dumbbell Bodybuilding Program - DAY 28 (UPPER BODY)

About this Video

• Video Title: IRON Dumbbell Bodybuilding Program - DAY 28 (UPPER BODY)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:38:26

Introduction

This video documents day 28 of Nick Bardsley's "IRON" dumbbell bodybuilding program, focusing on an upper body workout. The workout includes pull-ups or bent-over rows, neutral grip dumbbell bench presses, pullovers, and deficit push-ups, along with lateral raises and tricep extensions. The video guides viewers through each exercise, providing instructions and rep/set guidelines.

Key Takeaways

• Warm-up: The workout begins with a warm-up set of bent-over rows to prepare the back muscles.
• Pull-ups/Bent-Over Rows: Four sets of pull-ups (six reps, six reps, six reps, max reps) or three sets of bent-over rows (12 reps, 12 reps, max reps) are performed.
• Neutral Grip Dumbbell Bench Press: This exercise focuses on triceps, with specific instructions on elbow and palm positioning. Sets are performed with a focus on tricep engagement.
• Pullovers and Deficit Push-ups: These exercises target the chest and triceps, using a dumbbell for support in deficit push-ups. Modifications are suggested for those unable to perform standard push-ups.
• Lateral Raises and Tricep Extensions: These exercises target the shoulders and triceps, respectively, concluding the workout with sets including max reps. Modifications are advised if the standard weight proves too difficult.