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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: 5029

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Комментарии:

Автор Mary (1 месяц)
Good resource.

http://www.amazon.com/Bulletproof-Your-Shoulder-Jim-Johnson/dp/1457527243/ref=pd_sim_b_2?ie=UTF8&refRID=0ZT2JM629VWER1PFKNFA


Автор Strength in Manlets (1 месяц)
WOW! He is one sexy Chinese scientist from ancient China!

Автор Juan Gonzalez (5 месяцев)
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 WeGottaSituation (6 месяцев)
Good workout even with bitch weights.

Автор Aussie Nomad (1 год)
Did this guy miss leg day?

Автор Grant Revel (23 дня)
why are you so small your such a bitch

Автор Daniel Bautista (1 месяц)
Vanoss?

Автор FearPete97 (11 месяцев)
Where is the back exercise good morning are for hamstrings and all the
lateral raises are for shoulders?

Автор Awesome Fitness Gym (6 месяцев)
Home Chest & Back Workout #awesomegym #stayawesome 

Автор Ty J (1 год)
Those dislikes are probably some jelous fat cunts who know they cant do
this shit and never will be able to

Автор Muhammad Awais (9 месяцев)
Can I know the weight of your dumbbells plz?

Автор hakimluqq 25 (11 дней)
Nice body man


Автор ShawnRector (1 год)
☆☆☆☆☆

Автор Dee Woods (9 месяцев)
some of those are for your shoulders... not your chest or back.... ?...

Автор Muhammad Arif Ramadhan (9 месяцев)
Home chest and back workout at home

Автор Frazer Gayapersad (2 месяца)
Just finished this workout, really feeling it across the lats.

Автор tismanassoutomuni (5 месяцев)
if you want back excersise DEADLIFT
there is no good alternative

Автор Leroy Jenkins (11 месяцев)
you play the guitar mike?

Автор Vijay Singh (7 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 (6 месяцев)
How can i get a Flat Chest??

Автор GameGuyIvan (6 месяцев)
You look better with short hair.

Автор Ma Rino (9 месяцев)
How many times needs to repeat all excesrises?

Автор Moutaa Madani (5 месяцев)
I hope it work I'm really skinny :')

Автор kim braun (10 месяцев)
how many sets should i do per day?

Автор Hamza Kilic (11 месяцев)
"Sixpack shortcuts"?? I bet he missed his shortcut cause he aint got one??

Автор pritam sarma (10 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 TheDoggyStylee (9 месяцев)
more like chest and shoulder workout

Автор randomdude1191 (9 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 abdallah rechache (11 месяцев)
You are the Best

Автор Ma Rino (4 месяца)
Which of these exercises are for chest,and which are for back?

Автор Alan Medina (11 месяцев)
Aye if anyone can help what's thename of the song or music? Sounds great!!

Автор xiaopang254 (10 месяцев)
1 set each?

Автор Max JC (1 год)
This 6 exercise can do how many time in each day ????

Автор Mes Yaner (1 год)
good

Автор bisCuiT (1 год)
Oh Mike, it seems like a lifetime ago when you were only slightly up
yourself

Автор slayer11447788 (11 месяцев)
When do u do this workout like every other day or every day or what?

Автор MrMillerMLG (1 год)
Lol I'm 14 and skinny and not too strong and the push up thing at the
beginning was hard lol

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

Автор Kaspars Kalnins (1 год)
for how long time its need to do,and how to train the abdominal muscles
effectively because my weight is to musch

Автор Joe Matsuzawa (4 месяца)
should i do more reps if i only have light weights?

Автор santa tomi (1 год)
very good bradar

Автор Alexander XiangJun (1 год)


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

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

Автор ButterBlater (7 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 Defecio Stoglin (1 год)
Awesome Vid Bro...I'm gonna try and put this into motion for myself

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

Автор Richard Hunting (1 год)


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

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?

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