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Judy101101 favorited a video
(10 hours ago)
Get abs like Mike: http://202.sixpac...
In this video I show you a quick ...
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Get abs like Mike: http://202.sixpac...
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://202.sixpac...
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Judy101101 uploaded a new video
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Judy101101 uploaded a new video
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Judy101101 uploaded a new video
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THE MARKS / NUMBERS FORMING UPON MY FACE WILL SOON BE TOTALLY UNDENIABLE...
GOD BLESS YOUR SOULS, THAT MOMENT IN TIME IS NOW UPON US ALL & I AM THE ONE...
PEACE & JOY
The Jews faith= We are Moses' disciples, we know that God spoke to Moses. Today gentiles say= We are disciples of Paul, etc. We know that Jesus spoke to Paul. Jesus is the author and finisher of our faith not the bible. Faith comes by hearing Jesus' voice NOT by reading the bible. Hearing what the Spirit says and reading are two different things. You must have faith in the living Jesus by the Holy Spirit, things you can't see. The just shall live by faith.
Here is a revelation Jesus gave me by faith.
THE BIBLE IS THE MARK OF THE BEAST!
much love
Mark
HUGS