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 includes a warm-up, three main exercises (one-arm wide neutral rows, dumbbell cheat curls, and dumbbell pullovers), a circuit of three shorter exercises (zotman curls, rear delt rows, and dumbbell Y raises), and a core finisher.

Key Takeaways

• Warm-up (3 minutes): The warm-up consists of five repetitions of handcuffs (hands clasped behind the back, then raised overhead), ten scapular push-ups, and ten prone overhead reaches. This is repeated for as many rounds as possible within the three-minute timeframe.
• One-arm Wide Neutral Rows (5 sets): 30 seconds of work per arm, 15 seconds rest between arms, 45 seconds rest between sets. Focus on wide, controlled movements, adjusting weight as needed.
• Dumbbell Cheat Curls (5 sets): 30 seconds of work, 45 seconds rest. This exercise combines elements of a deadlift and row, emphasizing a squeeze in the upper and lower back.
• Dumbbell Pullovers (5 sets): 30 seconds of work, 45 seconds rest. Uses a triangle grip on the dumbbell; focus on keeping the lower back flat and pulling with the lats.
• Circuit (2 rounds): 65 seconds per exercise, 25 seconds rest between exercises, 45 seconds rest between rounds. The circuit involves Zotman curls, rear delt rows, and dumbbell Y raises, emphasizing pump work over heavy weight.
• Core Finisher (5 minutes): AMRAP (as many rounds as possible) of 10 weighted sit-ups and 10 side bends per side. Modifications are suggested for different skill levels.