THRIVE Dumbbell Training Plan - DAY 23 (UPPER PULL WORKOUT)

About this Video

• Video Title: THRIVE Dumbbell Training Plan - DAY 23 (UPPER PULL WORKOUT)
• Channel: Nick Bardsley
• Speakers: Nick Bardsley
• Duration: 00:49:24

Introduction

This video details Day 23 of Nick Bardsley's "THRIVE" dumbbell training program, focusing on an upper body pull workout. The workout consists of a warm-up, three main exercises (one-arm wide neutral rows, dumbbell cheat curls, and dumbbell pullovers), and a core finisher. The video provides instructions and demonstrations for each exercise, emphasizing proper form and modifications.

Key Takeaways

• Warm-up (3 minutes): A three-minute warm-up routine including handcuffs, scap push-ups, and prone overhead reaches is crucial before starting the workout.
• One-Arm Wide Neutral Rows (5 sets): This exercise targets the upper back and shoulders. Perform 30 seconds per arm, with 15 seconds rest between arms and 45 seconds between sets. Adjust weight as needed.
• Dumbbell Cheat Curls (5 sets): This exercise combines elements of deadlifts and rows to work the entire back, from low back to upper back. Perform 30 seconds of work with 45 seconds of rest between sets. Focus on using leg momentum to assist and maintaining proper form.
• Dumbbell Pullovers (5 sets): This exercise targets the lats and chest. Perform 30 seconds of work with 45 seconds of rest. Maintain a flat lower back and focus on pulling with the lats.
• Finisher Circuit (2 rounds): A circuit consisting of Zotman curls (65 seconds), rear delt rows (65 seconds), and dumbbell Y raises (65 seconds). Rest for 25 seconds between exercises and 45 seconds between rounds.
• Core Finisher (5 minutes): A 5-minute AMRAP (as many rounds as possible) core workout includes 10 weighted sit-ups and 10 side bends per side.