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.

Rates : 0
  1. jman8498 / March 19, 2014

    “hitting all three heads of the bicep”
    do you even Latin

    • 鄭宇桓 / April 14, 2014

      quad penta hexa hepta octo

    • jman8498 / April 20, 2014

      4, 5, 6, 7, 8

    • Aztecas X / May 16, 2014

      He misstated that. He is talking about the bicep (long head and short head)
      AND the brachialis which is sometimes neglected. It does contribute to
      bicep size! Thats 3 heads total bro!

  2. Vasilije Stijepovic / August 6, 2015

    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

  3. Mark Spark / January 14, 2016

    Is this that gay Shawn T guy?

  4. Sophisticated Simian / February 5, 2016

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

  5. Betts Boy / February 10, 2016

    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!!

  6. oul kane / February 15, 2016


  7. Khalid Dohia / February 28, 2016

    Nice something new finally

  8. flash bang / March 3, 2016

    how many sets/ do you do this circuit

  9. Gerandy Odron / March 10, 2016

    Super set

  10. Vladimir Romanov / April 6, 2016

    sexy man…woow too hot….

  11. Timmy Watson / April 10, 2016


  12. Nirmal Babra / May 11, 2016

    Thank-you very much for your help.

  13. ahmed rashad / May 25, 2016

    nice view

  14. Rakeshnathan Nathan / June 23, 2016

    super set bro

  15. Farlié LaCroix / June 28, 2016

    FailArmy music??

  16. soumya Dutta / June 30, 2016

    very good form . textbook

  17. Desi SWAG / July 1, 2016

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

  18. Kpakbar Nasi / July 26, 2016


  19. Ronelo Gumelit / August 2, 2016

    i need exircise for barbell for shoulder and chees

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