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 warm-up exercises, pull-ups (or pullovers as an alternative), one-arm dumbbell rows, seal rows, incline dumbbell curls, and dumbbell forearm curls. The video guides viewers through each exercise, providing rep counts, rest times, and form tips.

Key Takeaways

• Warm-up (3 minutes): A 3-minute warm-up routine consisting of dumbbell rows, upright rows, and arm circles (forward and reverse), using light weights.
• Pull-ups/Pullovers: Eight pull-ups (or ten pullovers if pull-ups are inaccessible) with a minute rest between sets. Focus on full arm extension and controlled movements.
• One-Arm Dumbbell Rows: Ten reps per arm, with a 25-second rest between arms and a full 60-second rest between sets. Maintain proper form to avoid injury. Use straps if needed for heavier weights.
• Seal Rows: Ten reps, focusing on squeezing shoulder blades together and maintaining a wide grip. Adjust weight to ensure proper form.
• Incline Dumbbell Curls & Forearm Curls: Incline dumbbell curls (ten reps) and dumbbell forearm curls (ten reps) are performed with 45 seconds allotted for each exercise. Focus on controlled movements and mind-muscle connection.

The video details a workout routine with the following rep counts for the specified exercises:

• Pull-ups/Pullovers: Eight pull-ups (or ten pullovers).
• One-Arm Dumbbell Rows: Ten reps per arm.
• Seal Rows: Ten reps.
• Incline Dumbbell Curls: Ten reps.
• Dumbbell Forearm Curls: Ten reps.

The exact weight used will vary depending on the individual's strength level. The instructor provides guidance on selecting appropriate weights and adjusting based on personal capabilities.