THRIVE Dumbbell Training Plan - DAY 11 (UPPER PUSH WORKOUT)

About this Video

• Video Title: THRIVE Dumbbell Training Plan - DAY 11 (UPPER PUSH WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:50:25

Introduction

This video details Day 11 of the Thrive dumbbell training program, focusing on an upper body push workout. The workout includes a warm-up, incline dumbbell chest presses, decline bench presses, tall kneeling dumbbell shoulder presses, bench dips or dip bar dips, and a final AMRAP (as many reps as possible) circuit.

Key Takeaways

• Warm-up: A three-minute warm-up consisting of push-ups, reverse snow angels, and cobra push-ups is performed.
• Incline Dumbbell Chest Presses: Four sets of 30 seconds on, 40-45 seconds rest are performed with a slight incline. Adjust weight as needed. Alternatives for those without an incline bench are provided.
• Decline Bench Press: Four sets of 30 seconds on, 45 seconds rest are performed on a decline bench (or floor/flat bench alternatives are suggested).
• Tall Kneeling Dumbbell Shoulder Press: Four sets of 30 seconds on, 45 seconds rest are performed from a kneeling position. Focus on proper form to avoid injury.
• Bench Dips/Dip Bar Dips: Four sets of 30 seconds on, 45 seconds rest are completed using either a bench or dip bars. Modifications are provided for varying fitness levels.
• AMRAP Circuit: A five-minute AMRAP circuit finishes the workout. This includes inchworms with push-ups, burpees with push-ups, and static beast shoulder taps (or plank shoulder taps).