It’s Mike Chang and today I am taking you through my actual chest and bicep workout. In this video I’ll demonstrate the intensity and the exercises you’ll need to build the ripped chest and biceps that you’ve always wanted.
**Note: I personally listen to to audible.com during all my workouts to get mentally prepare for my intense training and also prepare for my daily tasks…. it’s not only a game changer, it’s a life changer.
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I’ve always had trouble building muscle on my upper body. It seems like no matter what I would do, my upper body would never get ripped and muscular. Until one day I discovered a new style of training called “Monster Sets” that finally helped me build ripped muscles and finally got me the V-Shaped upper body that I’ve always wanted.
Could “Monster Sets” be the one training style that will help you build a ripped V-Shaped upper body?
Click here and watch this video to find out for yourself.
Watch Mike perform another one of his great workouts. You can get more information about his unbeatable home training by clicking here. You can also view his latest weight loss information and methods here.
Watch Scooby and learn how to do it correctly. Here is a great chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. In this chest workout we are going to do pushups, then with no rest immediately do flys, then with no rest immediately do dumbbell press. Make sure and use a much lighter weight than you usually would on the flys and dumbbell press because after the pushups you wont have much left in you. After doing this set of three exercises, wait 2-5 minutes and do it again. Do 5-8 sets like this and you will be sore the next day.
As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
The “Chest workout Home edition” was designed to provide an easy and fun professional workout for everyone. These exercises are designed to tone main pectoral muscles (upper, major and minor pectoral muscles) and you can workout wherever you want: at home, in the park, on the beach or at the gym.
No special equipment is required for this workout: if you don’t have a bench for elevated push-ups, use any elevated surface (chair, box, etc.).
Tony Thomas shows a great workout that can help you define your abdominal’s, chest, back, and shoulders. Tony Thomas Sports REV Strength System “Rise of the Superior Athlete” by Tony Thomas Sports Production
I used to be FAT…here’s how I finally got six pack abs: Check this out at Mikes Website by clicking here. 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.
Lifting weights is one way to build muscles. You can also substitute your own body weight – if you know how. Watch this video to see how you can use your body weight to increase your chest muscles.
A powerful demonstration of the best bicep exercises – with some that workout the triceps and chest too.