RAMPAGE Dumbbell Training Plan - DAY 28 (BACK + BICEPS WORKOUT)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 28 (BACK + BICEPS WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:51:40

Introduction

This video details a back and bicep workout, day 28 of the Rampage dumbbell training program. Nick Bardsley guides viewers through a warm-up and a series of exercises, including pull-ups or pullovers, one-arm dumbbell rows, incline seated dumbbell curls, and dumbbell forearm reverse curls. He provides modifications and tips throughout the workout.

Key Takeaways

• Warm-up: A 3-minute warm-up involving dumbbell rows, upright rows, and arm circles.
• Pull-ups/Pullovers: Four sets of 10 pull-ups (or 12 pullovers) with a minute rest between sets. Modifications for pullovers are provided for those without a pull-up bar.
• One-Arm Dumbbell Rows: Four sets of 12 reps per arm, with a minute rest. Using straps is recommended to avoid grip failure.
• Bicep Exercises: Incline seated dumbbell curls (four sets of 12 reps) and dumbbell forearm reverse curls (four sets of 17 reps). Modifications and rest periods are included. Focus on controlled movements and full range of motion.