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Chest and Biceps – Circuit:
Move quickly through combination of chest and bicep exercises to maximize fat-burn and Hypertrophy (lean muscle development). Keep Core engaged throughout each exercise. Perform each exercise consecutively for prescribed rep count, no more than 20 seconds between each exercise 3 times through entire circuit. You can add any exercises from previous videos to increase workout duration & intensity.
• Chest Press on Stability Ball (Up & Down): NO BOUNCE. HIP POSITION STAYS CONSTANT. 15 x each angle (hips down & hips up)
• Three Grip Bicep Curl: Lean back against wall to avoid swinging. Hitting all three Bicep heads. 10 x each grip, maximum 10 seconds rest between grips.
• Walking Inverted pushups: (Advanced), hip level should change dramatically. Hitting pectoral muscle at both moderate and extreme angles emphasizing Clavicle Attachment Point. 10 x each hip angle. REGRESSION or Alternate option, inverted pushup. 15 x total
• Cross Body Hammer Curls: NO SWINGING, CONSTANT ENGAGE BICEP, DB stays right along body. 15 x each arm
• Decline Fly & Press SuperSet on bench: Hip position should remain elevated, engage your abs, pick a weight you can perform 15 flys, NOT accounting for Press that follows. 15 x Flys & 15 x Press.
• Bentover Isolation Curls: Finish things off right! Elbow position is critical and remains strategic position throughout. 20 x each arm.
Quick Tips to Stay Lean through the Summer:
Staying lean through these summer months is a true challenge, but implementing these 4 Tips should keep you lean and tone.
Eliminate Carbohydrates & Sugar 6 days a week
High Intensity Interval Training
Limit the effects of Alcohol
Small Portions, Frequent Meals
Big Lift weekends… more specifically it’s important you get a big resistance training workout in on days you know diet is going to be off the charts. This will help your body utilize excess calories from carbohydrates to replenish glycogen stores. This will essentially fill out your muscle, trust me girl or guy, this is a good thing. Getting a strong boost in metabolism on these “cheat days” from an intense workout will go a long way to burn excess fat calories.
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![17 Year Old BODYBUILDER 1 YEAR transformation from FAT to MUSCLE [HD]](https://img.youtube.com/vi/EBtJCiPomZw/0.jpg "17 Year Old BODYBUILDER 1 YEAR transformation from FAT to MUSCLE [HD]")
He don’t do back exercise ..he no have v shape body
Straight
aaaaaa
l like you
Super set
Bb
Good
wow menariknya
very good form . textbook
Looking great man.
It’s really good exercise
Thank you
You don’t work chest and arms the same day. If working chest your directly working chest but still indirectly working biceps, triceps therefore you can’t get a full workout out of arms because there already being used. Your telling your body to get in shape at the gym. Your body only makes gains by good sleep and good diet and protein. Be smart work chest one day and arms after you had a day off. This guy’s a dumbass
Good
just done this,its very good,i suggest getting your weights set up first so you can stick with the vid,a barbell you can curl 30 times and two dumbells you can chest fly with and go for it. im sweating now,nice work!!
sexy man…woow too hot….
nice view
if you have no time to go to the Gym. Here’s what I’ve learned. #1 Your body will react to Squats or Deadlifts for 3 days. #2 Triple Muscle groups like Abs, Back and Chest will also have a 3 day body reaction. What that means is that as long as you hit Squat or Deadlifts hard and 3 days later you hit a Triple Muscle group. You don’t need to be at the gym all the time. M-F = 2 days at the gym Sat-Sun =1 Day of jogging. THAT’S IT..!!! eat right and do this you’ll be in top shape. Trust, I’ve done this for years and I’m 37′ solid 202LBS.
@shytownfitness could I get the same results by doing those dumbbell flys on a decline bench instead of arching my back? Any one please help
I m confused that I m doing in one day one exarsice or 2 or more exarsice in one day
good bro
Thank-you very much for your help.
i need exircise for barbell for shoulder and chees
me
super set bro
Nice video
Funny how everybody in the comments thinks they know best. If you’re so clever why you watching these tutorials
when i heard that music and saw almost bold man i said to myself is it stev-o sure it looks like him on fast look
trop fort merci
Check the dude’s chest pump from the very beginning to 3:58 and again at 5:55. Mad!
What’s the name of the song ?
hi sir bisepes kase bnege
Good
Very nice but telling how to work out cutting
DO NOT CURL LIKE THAT!!! Always stay with shoulder with when using the bar. Your elbows are hinge joints, it is unhealthy to put unnatural pressure on those joints. That can cause bad problems, even leading to surgery. Just ask Vince Delmonte it happened to him. This guy looks good but he doesn’t know everything!
Is this that gay Shawn T guy?
This guy has a homosexual look not that there is anything wrong with that . I wanna get strong not get into skinny jeans
hello ? Can i ask a question? What is the best partner of biceps? Chest or Shoulder? Please help me! ..
how many sets/ do you do this circuit
very useful video helps one how to do workout correct in posture nice video
Arse bollocks shit wank crap
Nice
Nice something new finally