RAMPAGE Dumbbell Training Plan - DAY 16 (CHEST + TRICEPS)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 16 (CHEST + TRICEPS)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:50:21

Introduction

This video details Day 16 of Nick Bardsley's "Rampage" dumbbell training program, focusing on chest and triceps. The workout includes a warm-up, incline dumbbell presses, a fly press combo, and a tricep finisher with core work. The video guides viewers through each exercise, providing rep counts, rest times, and form tips.

Key Takeaways

• Warm-up: A 3-minute warm-up is crucial, including incline dumbbell presses, arm crosses, and arm circles.
• Incline Dumbbell Presses: Four sets of 10 reps at a 45° incline are performed, with a 60-second rest between sets. Weight progression is encouraged.
• Fly Press Combo: A combination of fly and press movements is done on a low incline, aiming for a deep stretch at the bottom and a squeeze at the top. Four sets of 10 reps are performed.
• Tricep Finisher: This involves a superset of prone tricep kickbacks, overhead tricep extensions, and lying leg raises. Four sets of 10 reps are performed for each exercise with minimal rest between them.
• Progressive Overload: The program emphasizes progressive overload by increasing the number of sets and reps each week.