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 Day 28 of Nick Bardsley's "Rampage" dumbbell training program, focusing on a back and biceps workout. The video guides viewers through a warm-up and a series of exercises with detailed instructions and rep counts.
Key Takeaways
Warm-up (3 minutes): A circuit of dumbbell rows, upright rows, and arm circles.
Pull-ups/Pullovers (4 sets): 10 pull-ups (or 12 pullovers) per set, with one-minute rest between sets. Modifications for varying fitness levels are suggested.
One-Arm Dumbbell Rows (4 sets): 12 reps per arm per set, with 60-second rests. Use of straps is recommended for better grip.
Incline Seated Dumbbell Curls (4 sets): 12 reps per set, with one-minute rest between sets.
Dumbbell Bench Forearm Reverse Curls (4 sets): 12 reps per set followed by 17 forearm raises per set, with 25-second rests.
