About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 3 (BACK + BICEPS WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:39:09

Introduction

This video details Day 3 of Nick Bardsley's "Rampage" dumbbell training program, focusing on back and biceps. The workout includes a warm-up, various back exercises (pull-ups or pullovers, one-arm dumbbell rows, seal rows), and bicep exercises (incline dumbbell curls, dumbbell forearm curls). The video guides viewers through each exercise with instructions, rep counts, and rest times.

Key Takeaways

• Warm-up (3 minutes): A dynamic warm-up is crucial, involving dumbbell rows, upright rows, and arm circles (forward and reverse), using light weights.
• Pull-ups/Pullovers (8 reps/10 reps): Choose between pull-ups (palms forward) or pullovers (lying on your back), aiming for full arm extension and a deep stretch.
• One-Arm Dumbbell Rows (10 reps per arm): Perform 10 reps per arm, focusing on squeezing the shoulder blades together and maintaining a big stretch at the bottom. A bench is helpful but optional.
• Seal Rows (10 reps): Lying on your belly, perform seal rows with palms facing you, emphasizing a wide, controlled movement, squeezing shoulder blades together.
• Bicep Exercises (10 reps each): Incline dumbbell curls (palms facing up) and dumbbell reverse forearm curls (palms down) are performed to target biceps and forearms.