6 Shooter Workout – Attack Your Dumbbell, Cable Machine Exercises


*INSANE* 6 Exercise At Home Pull Workout (CRAZY BURN)

Video taken from the channel: mountaindog1


Towering Traps Get Bigger, Better Traps

Video taken from the channel: Blue Star Nutraceuticals



Video taken from the channel: BarbarianBody



Video taken from the channel: VintageGenetics


5min. Home BACK Workout (DUMBBELLS ONLY!!)

Video taken from the channel: BarbarianBody



Video taken from the channel: Hanna Öberg


The BEST Dumbbell Exercises SHOULDERS EDITION!

Video taken from the channel: ATHLEAN-X™

6 Shooter Technique Attack and Grow The 6 Shooter approach should not replace your hard and heavy sets on the big compound movements like squats, bench press and deadlifts. Instead, save this technique for the dumbbell, machine and cable work that follows. This technique can be used by the bodybuilder, powerlifter or powerbuilder.

Hey Josh, I’m confused about the 6-day dumbbell workout plan and 5-day dumbbell workout plan. I’m 5’10” and 124 lb trying to get some serious weight just with dumbbells, the research says that we need to train each muscle group twice a week, can you help to choose right dumbbell program to get serious mass gain, please. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest.

Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells. A long time ago, I wrote this post about the fairly intimidating cable machine. It kind of looks like a torture device.

I also shared some of my favorite cable machine exercises. I’ve found that it’s so easy to get into a gym routine, and use the same tools for the same things. Stand with feet hip-width apart, toes pointing slightly out, and hold one heavier dumbbell with both hands at your chest. Bend your knees and hinge your hips back to squat down.

Imagine sitting in a chair. Keep your knees behind your toes, chest lifted and weight heavy in your heels. Press through your feet to return to standing. 6 Shooter Workout Attack Your Dumbbell, Cable & Machine Exercises Turn mindless machine, cable and dumbbell exercises into hardcore muscle building powerhouses by incorporating the “6 Shooter” rest-pause protocol.

6 best dumbbell exercises for HIIT body burning fat for hours after you’ve collapsed in a puddle of your own sweat. Complete each exercise: 20 seconds on / 10 seconds off for 8 rounds and a. In the next exercise, sit down and take a five pound dumbbell in one hand (or whatever weight is appropriate for you fitness level). Rest your wrist on the edge of your knee and move your hand up. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids.

And if you do it right, focusing on keeping your hips and shoulders square to. Lie on an exercise bench with your back flat and a dumbbell in each hand. Bring the weights together straight over your chest, palms facing each other. Keeping the elbows slightly bent, lower the weights out to the side of your chest.

Contract your pecs and slowly return the weights to the starting position. Repeat 12 to 15 times.

List of related literature:

In the following sequences, you will learn three bodyweight (free) pistol variations.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The purpose of these exercises is to provide the athlete with advanced strengthening exercises that are more aggressive and at higher exercise levels than those provided by a simple dumbbell exercise program.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

Again, these are easy workouts.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

These exercises should be staples of every strength enthusiast’s routine.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Combined the banded bent over row with a broomhandle. The most intense contraction I’ve had with my back in a loong time. Great series John, keep ’em coming!

  • I got my bands. Bands + my power rack + my flat bench to shoulder press seat = get me through the lockdowns. I started doing some of the band exercises that you suggested. Thanks for the workouts.

  • 7:30 High Rows….I love these and had my clients doing them as well but I have found that they are a tendonitis special. Friendly on the shoulder joint but not on the elbows (in my experience). Doing them only occasionally has worked a bit better but still has been problematic on the elbows.

  • Can’t wait for my buddy 1200 miles away and I to do this exact workout later on today while FaceTiming! My friend and I really appreciate you John and especially during this crazy time. Because of you we have been getting great workouts in using bands and loving every minute of it. Also, John your bicep split reminds me of Boyer Coe’s back in the day! Well done!!!

  • Jeff, I have a question. Is Prone Pull Up similar to Prone Press? I mean, Prone Pull Up is a corrective exercise too? Thanks a lot for everything! ��

  • Trust me on this one guysThis guy makes the best at home dumbbell workouts. I’m saying this after testing other popular workout videos on other channels too for like the past 2years i have been doing this
    Love from India man❤️✌️

  • Does the mechanical drop set count as 1 of the 4-5 exercises you do?
    1: Overhead press
    2: Push Press
    3: Cheat Lateral raise/Strict Lateral Raise
    4: Mechanical Drop-set (4 of the exercises; Lock-out front raise/press, High-pull, Figure 8, Press out)
    5: Urlacher
    So, is it 5 exercises or is it 9 including the cheat raise to strict raise plus the 4 exercises in the mechanical drop-set?

  • For t bar row i put a towel in the corner of my shed where my squat rack is and jam one end of the barbell in there and use another strong towel as a handle. Boom t bar row. Saw it on buff dudes.

  • Best video I’ve found so far! I’ve always loved leg exercises but have always struggled to put a good routine together. I love the burn I feel when working my legs! I took this routine and have adjusted it to make two sets of each and I’ve doubled the amount of reps as the original was pretty easy. I’m trying to do 10 exercises twice a week and was wondering what other good leg exercises you would recommend that would add great results after some time?

  • It would be good if you take time to explain more in detail the way to perform each exercise, you went through many and too fast that it is not easy to remember how to do properly each one

  • A quick question, what would it take for Jeff to become as big as Arnold for example? Now, I’m not saying Jeff doesn’t look good or that he needs to look like Arnold, far from it, I ask because I’m trying to understand what affects growth/mass.

    So, would Jeff need to increase his calories and keep training as he is, or a case of increase calories and train with even heavier weights with less reps per set?

    Or something else entirely?

  • Just done my first week following your, legs/shoulder/chest and back work out and I can feel the burns it’s awesome and made it possible for me to work out at home ��������

  • I’m no bodybuilder but these videos really inspired me. Just ordered the pro mini and pro micro from elitefts. Can’t wait to get going, who knows might even make some newbie gains. Thanks and you come across as a great role model by the way!

  • Yeah and he doesn’t talk the first 30 minutes of a 32 minute workout.
    He says what’s about to be done and jumps right into it….. LET’S GO!!!!!!

  • Your photographer is shit he does not focus on the main areas so that one can view the muscles where the muscle work has been done.

  • Thanks for the tips, Tanner. Did 3 rounds. Good sweat and pump. Do you think this weight can add size or we need heavier weights for that? Many thanks.

  • Hey I’ve been wanting to add bands to my workouts but I’m not sure what bands I am looking for. Any recommendations on good bands?

  • John,

    Thank you for posting these videos they are great! I want to advise however not to do the band pullovers on a door! It will slide off and slingshot you in the eyes/face. It works great for triceps but not this movement.

    Thank You,


  • Really amazing video, I’ve always loved doing concentration curls the same way you do them! You’re an inspiration to me nonetheless, I will also compete in classic!

  • I tried visiting the athleanx website and it loads and then immediately becomes a blank page. Is it incompatible with Apple? I’m using an iPad.

  • I watched some of your workout videos. And they have things what injury youll get if you do this and that, which Im anticipating in this upload. Maybe because they were made earlier than this vid, thats why they improved. But all in all, still an awesome back workout using only dumbbells…btw the first time i had seen your first video that went out on recommendations, i subscribed.

  • is this Shoulders exercises or Legs 4:40, and good way to injury your back an Shoulders 3:30, and swinging your body to perform the exercise 5:29, i don’t think so, i try to invol only the muscles of my shoulders in my workout

  • Åh längtat efter denna video! Älskar benpress för ben och rumpa, bänkpress för bröst eller bröstpress i maskin, vanliga curls för biceps, triceps ext i cable för triceps, militärpress för axlar, latsdrag för rygg:)

  • Awesome video, by the way is there any alternative on the 3rd exercise my dumbells are round, im afraid i might got injured if it rolls while my other hand is lifting, lol

  • I like that u do the workouts for at least one set.. cause watching u doing it kinda makes me wanna do it right away and thats a practical way to get someone do some workouts:)

  • what kind of program should i purchase if i only have some dumbells and a caouple of bar weights? I recently finished the x xero program wich by the way was amazing!!

  • Question about the drop sets from the cheat lateral raise to the strict lateral raise. It doesn’t seem like a balanced transition, since the exercise starts with one arm and the drops sets into two arm.? Or do cheat sets with one arm until fail, then switch arms and do cheat sets with the other arm until fail, then do drop sets when one arm is rested and the other is fatigued??

  • Besides the fact, that I love these excercises too and have nearly everyone in my schedule, your OUTFITS are ALWAYS on point �� �� love you:)

  • 14:47 Great bi’s John. I see you have a double split. Awesome.
    I have them too. Adds a dramatic effect to overall arm development.
    I hope You and the family are staying Safe too.����

  • GREAT VIDEO!���� Really enjoyed and is entertaining during these times, hands down one of the best phyiques in classic bodybuilding, RESPECT! I have just uploaded a video trying to keep people entertained during these times with home workouts, creating new content very often! Would be massively appreciated if you could take the time out of your day to check it out��❤️

  • looking for freeweight workout, trying to stay out of gyms cuz of all this covid happening, you gave me a workout to look foward to with the free weights I have at home. Excellent explanations, excellent form and excellent physique! Keep on putting out more awesome videos!!!

  • I’ll try these tomorrow. Just had a little session with some dumbbells. My brother in law works in steel so he’s made me a nice set. Really impressive

  • So helpful dude. Gyms just went into lockdown again, but my gyms manager is letting me take home some dumbbells to keep the workouts going. Was wondering what I would do and you’ve solved it!

  • Thank you Coach Meadows! I was planning to do the push workout tomorrow live with you, but got called to work to be onsite during that time. I will do this pull workout early in the morning and hope that your live session will be posted after. I was really looking forward to training with you! We all appreciate your guidance and interactive videos. I look forward to your teachings each day, more so than ever. You inspire me to be better John.


  • I do the same, heavy Pendlay/Yates/wide grip barbell rows combined with incline /1 arm dumbbell rows and weighted pullups. Strength is improving fast with high frequency heavy back training, especially Pendlay rows.

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up: http://bit.ly/2mjp8GW