Video Title: RAMPAGE Dumbbell Training Plan - DAY 11 (CHEST + TRICEPS)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:43:05
Introduction
This video details Day 11 of the "Rampage" dumbbell training program, focusing on chest and triceps. Nick Bardsley guides viewers through a workout, providing instructions, rep counts, rest times, and form tips for each exercise.
Key Takeaways
Warm-up (3 minutes): Involves incline dumbbell bench presses, arm crosses, and arm circles.
Incline Dumbbell Bench Press (3 sets): 12 reps per set, with a minute and ten seconds rest between sets. Focus on proper form and controlled movements.
Dumbbell Fly Press (3 sets): 12 reps per set, a combination press and fly movement. Emphasis on slow, controlled movements with a pause at the bottom to protect the shoulders.
Tricep Superset (3 sets): A circuit consisting of incline tricep kickbacks (12 reps), single dumbbell overhead incline tricep extensions (12 reps), and leg raises (12 reps). Each exercise has a minute and ten seconds allotted, with 25 seconds rest between exercises. Variation in leg raise exercises is permitted.
