Video Title: THRIVE Dumbbell Training Plan - DAY 18 (UPPER PULL WORKOUT)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:48:04
Introduction
This video details Day 18 of Nick Bardsley's "THRIVE" dumbbell training program, focusing on an upper body pull workout. The workout is structured around timed intervals and involves several exercises targeting the back, shoulders, and biceps.
Key Takeaways
Warm-up Circuit (3 minutes): A three-minute AMRAP (as many rounds as possible) circuit consisting of 5 handcuff exercises, 10 scap push-ups, and 10 overhead reaches.
One-Arm Dumbbell Rows (4 sets): 30 seconds per arm, 15-second rest between arms, 45-second rest between sets. Focus on controlled movements and a deep stretch at the bottom.
Rear Delt Rows (4 sets): 30 seconds per set, 25 seconds rest between sets. Lighter weight recommended due to the exercise's challenging nature. Focus on squeezing shoulder blades together.
Biceps & Back Circuit (3 rounds): A circuit with 55-second intervals and 25-second rests between exercises, and 45-second rests between rounds. Exercises include dumbbell hammer curls, dumbbell reverse fly, and drag curls. Lighter weights are advised for longer intervals.
Core Circuit (5 minutes): A 5-minute AMRAP circuit of 10 lying leg raises, 10 right-side oblique raises, and 10 left-side oblique raises. Variations are offered for different fitness levels.
