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 Nick Bardsley's "THRIVE" dumbbell training program, focusing on an upper body push workout. The workout includes a warm-up and three main exercises: incline dumbbell chest presses, decline bench presses, and tall kneeling dumbbell shoulder presses, followed by a final circuit and a five-minute AMRAP finisher.

Key Takeaways

• Warm-up (3 minutes): Involves cycling through push-ups, reverse snow angels, and cobra push-ups.
• Incline Dumbbell Chest Press (4 sets): 30 seconds on, 40-45 seconds rest; emphasizes controlled tempo and proper form. Alternatives provided for those without an incline bench.
• Decline Bench Press (4 sets): 30 seconds on, 45 seconds rest; similar format to incline press, with modifications for those lacking a decline bench.
• Tall Kneeling Dumbbell Shoulder Press (4 sets): 30 seconds on, 45 seconds rest; focuses on maintaining proper alignment and controlled movement.
• Circuit (3 rounds): Combines dumbbell chest flies (55 seconds), prone tricep kickbacks (55 seconds), and six-way shoulder raises (55 seconds), with short rests between exercises and longer rests between rounds.
• AMRAP Finisher (5 minutes): Involves inchworms with push-ups, burpees with push-ups, and static beast shoulder taps (or plank shoulder taps).