RAMPAGE Dumbbell Training Plan - DAY 26 (CHEST + TRICEPS)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 26 (CHEST + TRICEPS)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:51:41

Introduction

This video details Day 26 of Nick Bardsley's "RAMPAGE" dumbbell training program, focusing on chest and triceps. The workout includes warm-up exercises and multiple sets of incline dumbbell presses, dumbbell fly presses, tricep kickbacks, overhead tricep extensions, and leg raises. The video emphasizes proper form and adjusting weight as needed to complete all reps.

Key Takeaways

• Warm-up: A 3-minute warm-up routine involving incline dumbbell presses, arm crosses, and arm circles.
• Incline Dumbbell Press: Four sets of 12 reps, building on the previous week's 11 reps. Weight adjustment is advised based on fatigue.
• Dumbbell Fly Press: Four sets of 12 reps with a low incline, focusing on chest stretch and controlled movements.
• Tricep Exercises: Incline tricep kickbacks (four sets of 12 reps), overhead tricep extensions (four sets of 12 reps), both aiming for full range of motion.
• Leg Raises: Four sets of 12 reps, performed either on the floor, a bench, or hanging from a bar.