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Home Chest & Back Workout



I used to be FAT...here's how I finally got six pack abs:
http://sixpackshortcuts.com/rdD

In this video I show you a quick home workout you can do for chest and back. This is a great workout to get started with at home if you don't have a gym membership. And I will sometimes do this workout when I don't have time to go to the gym, or when I'm traveling and don't have gym access.

Here's the workout:

SIDE TO SIDE PUSHUPS -- 10 REPS. Move your hands wide apart as you go down, and close together when you reach the top of the pushup. Alternate sides, so that you are traveling side to side as you do your pushups.

DUMBBELL FLYS -- 10 REPS. Move the dumbbells up and down in a CIRCULAR motion, not a PRESSING motion like a bench pres. Keep your arms slightly bent. Isolate your chest as much as possible -- you should feel your chest muscles squeezing together as you do this, and minimal tricep involvement.

BENT ARM SIDE LATERAL -- 10 REPS. Keep your arms bent at a 90 degree angle. Raise your arms upwards and to the side. You should feel this in your deltoid (shoulder) muscles primarily. If you are advanced, do this explosively like I do in the video. If you're a beginner, use slower, more strict form and isolate your shoulders more. Be careful with too much back involvement if you're first starting off (it may lead to injury if you're not conditioned to explosive weight lifting moves).

BENT OVER SIDE LATERAL -- 10 REPS. Bend over at a 90 degree angle, so that your back is flat like a table top. You should feel a stretch in your hamstrings as you do this. In this position, contract the muscles of your back to bring the dumbbells upwards in a circular motion. Really contract your back as much as possible at the top of the repetition to get the most out of it. Again, use more strict, slow form than I do in this video if you are a beginner -- use more explosive form if you are advanced.

DUMBBELL FRONT RAISES TO CEILING -- 10 REPS. Keeping your arms bent VERY slightly (almost straight), raise the dumbbells from your legs to vertically above your head. Once again, use strict form if you are a beginner and do not initiate the movement with momentum from your back. If you are advanced, explode from the bottom with a small amount of back involvement, and use a heavier weight.

DUMBBELL GOOD MORNINGS -- 10 REPS. Hold the dumbell to your chest. Bend over from your hips, being careful not to round your back excessively. Go down until you feel a stretch in your hamstring, then keeping your back straight return to the standing position.

And that's it! You can do this once for a quick workout, or 3x for a more thorough workout.

LEAVE ME A COMMENT below to let me know how you liked this workout! And be sure to SUBSCRIBE to ensure you always get the latest videos we post here.

Thanks guys, and I will talk to you in the comments to answer any questions!

And if you want to take the fast track to getting a ripped body and abs, I recommend checking out the "Afterburn Training" video on my site. It shows you my breakthrough training technique that I use to build muscle while staying very lean, and eating tons of food.

Check it out:

http://sixpackshortcuts.com/rdD

PS -- Use this link to share this video with your friends!
http://youtu.be/gk6A0rNxPNc

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Длительность: 3:43
Комментарии: 5016

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Комментарии:

Автор Juan Gonzalez (3 месяца)
Man, I've always been a fatty and always struggled to lose weight. Just
watching this, really pumped me up! No homo, but I wanna be sculpted like
this Mike dude. Starting tomorrow, I'm a definitely get more active!!

Автор Frazer Gayapersad (12 дней)
Just finished this workout, really feeling it across the lats.

Автор ButterBlater (5 месяцев)
this is only a workout for bloody beginners like max 6 months training,
after that go to the real gym, you dont look like him when you do a pussy
workout like that!

Автор Aussie Nomad (10 месяцев)
Did this guy miss leg day?

Автор Ty J (11 месяцев)
Those dislikes are probably some jelous fat cunts who know they cant do
this shit and never will be able to

Автор Joe Matsuzawa (2 месяца)
should i do more reps if i only have light weights?

Автор WeGottaSituationGTL (4 месяца)
Good workout even with bitch weights.

Автор Awesome Fitness Gym (4 месяца)
Home Chest & Back Workout #awesomegym #stayawesome 

Автор tismanassoutomuni (3 месяца)
if you want back excersise DEADLIFT
there is no good alternative

Автор Ma Rino (2 месяца)
Which of these exercises are for chest,and which are for back?

Автор GameGuyIvan (4 месяца)
You look better with short hair.

Автор Vijay Singh (5 месяцев)
Sir I am Daily Workout , I've been out on my stomach why I've been skinny.
Inside me there is still so much longer too fat

Автор Srk Fan (4 месяца)
How can i get a Flat Chest??

Автор randomdude1191 (7 месяцев)
What annoys me is that he makes people think they can look like him doing
these silly light exercises. Sure, you can work up a sweat and burn
calories but this is not how you build muscle. Invest in a cheap gym or buy
a used barbell, a rack, and some plates and get an actual workout.

Автор Max JC (10 месяцев)
This 6 exercise can do how many time in each day ????

Автор Dee Woods (7 месяцев)
some of those are for your shoulders... not your chest or back.... ?...

Автор ShawnRector (1 год)
☆☆☆☆☆

Автор FearPete97 (9 месяцев)
Where is the back exercise good morning are for hamstrings and all the
lateral raises are for shoulders?

Автор pritam sarma (8 месяцев)
You are Great Mike!, but the problem is I have only Dumbbell.
I want to know that is there any one dumbbell chest exercise???? I am
following your every chest exercise!

Автор kim braun (8 месяцев)
how many sets should i do per day?

Автор Muhammad Awais (7 месяцев)
Can I know the weight of your dumbbells plz?

Автор Leroy Jenkins (9 месяцев)
you play the guitar mike?

Автор TheDoggyStylee (7 месяцев)
more like chest and shoulder workout

Автор Visions M'i (3 месяца)
I hope it work I'm really skinny :')

Автор Ma Rino (7 месяцев)
How many times needs to repeat all excesrises?

Автор slayer11447788 (9 месяцев)
When do u do this workout like every other day or every day or what?

Автор Hamza Kilic (9 месяцев)
"Sixpack shortcuts"?? I bet he missed his shortcut cause he aint got one??

Автор Muhammad Arif Ramadhan (7 месяцев)
Home chest and back workout at home

Автор Mesrop Andranikyan (10 месяцев)
good

Автор Alan Medina (9 месяцев)
Aye if anyone can help what's thename of the song or music? Sounds great!!

Автор bisCuiT (10 месяцев)
Oh Mike, it seems like a lifetime ago when you were only slightly up
yourself

Автор xiaopang254 (8 месяцев)
1 set each?

Автор keith coye (7 месяцев)
I am looking for a home workout and this guy is not making things any
easier why do you have 4 completely different videos for the Sam work your
so confusing

Автор abdallah rechache (9 месяцев)
You are the Best

Автор Connor Anderson (1 год)
How bout u do some leg workouts too

Автор Kaspars Kalnins (11 месяцев)
for how long time its need to do,and how to train the abdominal muscles
effectively because my weight is to musch

Автор MrMillerMLG (11 месяцев)
Lol I'm 14 and skinny and not too strong and the push up thing at the
beginning was hard lol

Автор Justin Skyberg (1 год)
on this should you use heavy weights or light weights?

Автор santa tomi (1 год)
very good bradar

Автор rote45 (1 год)
If i do with a 55 lb dumbbell will I have better results or not

Автор Defecio Stoglin (1 год)
Awesome Vid Bro...I'm gonna try and put this into motion for myself

Автор Scott Lyons (1 год)
Do you do the six exercises once or keep going until you wear out? How many
times a day is recommended to do this to get the best benefit?

Автор llora1000 (11 месяцев)
Now you know I can't do that. This is not the place for me. I just subbed
to watch you lol....

Автор Gosn Ognjen Silni (1 год)
Can someone confirm this realy works? :))

Автор Desmond Koranteng (1 год)
Can u do some leg workouts thanks.

Автор Daniel Piper (1 год)
How many times should I repeat the workout?

Автор Alexander XiangJun (1 год)


Автор Jessica Jones (1 год)
Thats what i like to see.

Автор Alexander kreiberg (1 год)
Hos long time does it take before you actually have Big pegs

Автор Richard Hunting (1 год)


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