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.


Jagneet Rai says:

He don’t do back exercise ..he no have v shape body

PSD HNS says:


Azeez Ahmed says:


Asmorom wedi mengsa says:

l like you

Gerandy Odron says:

Super set

oul kane says:




abangahmad zaidil says:

wow menariknya

soumya Dutta says:

very good form . textbook

Amr Nabil says:

Looking great man.

idris bunsuru says:

It’s really good exercise
Thank you

Drew Hamilton says:

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



Betts Boy says:

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!!

Vladimir Romanov says:

sexy man…woow too hot….

ahmed rashad says:

nice view

Kevin doss says:

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.

Alfonso Soto says:

@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

selu rajak says:

good bro

Nirmal Babra says:

Thank-you very much for your help.

Ronelo Gumelit says:

i need exircise for barbell for shoulder and chees

ajay soni says:


Rakeshnathan Nathan says:

super set bro

أحلى إهداء says:

Nice video

Sophisticated Simian says:

Funny how everybody in the comments thinks they know best. If you’re so clever why you watching these tutorials

Vasilije Stijepovic says:

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

Erik Huysmans says:

trop fort merci

donde2k says:

Check the dude’s chest pump from the very beginning to 3:58 and again at 5:55.  Mad!

Ibrahim El-khadri says:

What’s the name of the song ?

Anuj Dhoon says:

hi sir bisepes kase bnege

Kpakbar Nasi says:


Ansar Ansami says:

Very nice but telling how to work out cutting

TheTacticalLuke says:

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!

Mark Spark says:

Is this that gay Shawn T guy?

naz salabarria says:

This guy has a homosexual look not that there is anything wrong with that . I wanna get strong not get into skinny jeans

christian Delacruz says:

hello ? Can i ask a question? What is the best partner of biceps? Chest or Shoulder? Please help me! ..

flash bang says:

how many sets/ do you do this circuit

Desi SWAG says:

very useful video helps one how to do workout correct in posture nice video

grace says:

Arse bollocks shit wank crap

oul kane says:


Khalid Dohia says:

Nice something new finally

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