RAMPAGE Dumbbell Training Plan - DAY 6 (CHEST + TRICEPS)

About this Video

• Video Title: RAMPAGE Dumbbell Training Plan - DAY 6 (CHEST + TRICEPS)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:40:03

Introduction

This video details Day 6 of Nick Bardsley's "Rampage" dumbbell training program, focusing on chest and triceps. The workout includes a warm-up and three main exercises: incline dumbbell presses, dumbbell fly presses, and a circuit of tricep exercises (kickbacks, overhead extensions, and leg raises). The video guides viewers through each exercise, emphasizing proper form and providing modifications.

Key Takeaways

• Warm-up: A 3-minute warm-up routine is performed before the main workout, consisting of incline dumbbell presses, arm crosses, and arm circles.
• Incline Dumbbell Presses: The workout starts with incline dumbbell presses, aiming for incremental increases in reps (11 reps this day) while maintaining the weight from the previous workout.
• Dumbbell Fly Presses: This exercise focuses on chest muscles. The video explains the proper form, emphasizing a wide range of motion and controlled movements.
• Tricep Circuit: The final circuit includes prone tricep kickbacks, incline single dumbbell overhead tricep extensions, and lying leg raises (or hanging leg raises). Each exercise aims for 11 reps and emphasizes controlled movements to maximize muscle engagement.
• Progressive Overload: The program emphasizes small, weekly improvements in reps rather than significant weight jumps.