RAMPAGE Dumbbell Training Plan - DAY 18 (BACK + BICEPS WORKOUT)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 18 (BACK + BICEPS WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:50:09

Introduction

This video details Day 18 of Nick Bardsley's "RAMPAGE" dumbbell training program, focusing on back and biceps. The workout includes a warm-up, pull-ups (or pullovers), one-arm dumbbell rows, seal-grip rows, incline dumbbell curls, and dumbbell forearm curls. Bardsley guides viewers through each exercise, providing rep counts, rest times, and form tips.

Key Takeaways

• Warm-up: A three-minute warm-up involving dumbbell rows, upright rows, and arm circles is crucial before starting the workout.
• Pull-ups/Pullovers: The workout includes eight reps of pull-ups (or 10 pullovers as an alternative) with a one-minute rest between sets. Proper form emphasizes full arm extension and a deep stretch.
• One-arm dumbbell rows: This exercise involves 10 reps per arm, with a 25-second rest between arms. Using straps is suggested for heavier weights to avoid grip failure.
• Seal-grip rows: This exercise focuses on the upper back and traps, using a wide grip and emphasizing shoulder blade squeeze.
• Biceps and Forearm Work: The workout concludes with incline dumbbell curls (10 reps) and dumbbell forearm curls (10 reps), both performed on a bench. Proper form and controlled movements are emphasized to avoid injury.