8 Minute Chest Workout That Really Builds Muscle


Chest workout best home routine to kill pec muscle calisthenics and bodyweight

Video taken from the channel: Passion4Profession


Build Big ARMS in 8 Minutes (AT HOME, NO EQUIPMENT)

Video taken from the channel: NEXT Workout



Video taken from the channel: NEXT Workout


8 Minute Killer Chest Workout at Home Chest Exercises Routine Pectoral Workout Chest Work Out

Video taken from the channel: HASfit



Video taken from the channel: BullyJuice


Chest Workout Home Version

Video taken from the channel: Passion4Profession


Home Chest Workout | 10 Minutes (FOLLOW ALONG!)

Video taken from the channel: ATHLEAN-X™

8 Minute Chest Workout. Power your chest growth with Ruckus pre-workout formula. Order now.

Here is the minute by minute break down: Minute 1 Prep and warm-up set; Minutes 2-4 Block A; Minute 5 Rest and prep for next block; Minutes 6-8 Block B; Block A. You will be alternating between the dumbbell bench press and push-ups. Set a timer app on your phone for exactly 3. Download the FREE HASfit app: Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS Kill your chest in only 8 minutes with HASfit’s Chest Wor. Keeping chest muscle size while increasing the definition and vascularity or visible veins is a balancing act between muscle building exercises and increased energy expenditure.

In other words, you want to continue pushing yourself to muscular fatigue (as described above), while you increase the emphasis on cardiovascular exercise. In fact, there are so many chest exercises and workouts to try, from bodyweight staples to press-ups, twists on dumbbell classics and even cable machine workouts. Yes, chaps, building a pair of. It’s the best workout for building your chest muscles. You can exercise on a regular bench, but I advise you to try incline bench press to build your upper chest.

I recommend 3 sets with 8 reps. Pull-ups. One of the most popular exercises performed with your own weight.

Most people focus 90-95% of their chest workout on the lower-mid pectoral muscle development without even knowing it. It should actually be closer to 50-50. The best chest workouts will grow the upper and lower sections equally. Chest Workout of Perfection Routine 1. Barbell Bench Press. Sets: 4; Reps: 5-8; Rest Time: 90-180 seconds; 2.

Rest about one minute in between each superset. Dumbbell Curls and Dumbbell Skullcrushers. Rest about 30 seconds in between sets.

Use the heaviest possible weight, while still trying to reach 15 reps per set. The Body Part Split Workout I’m breaking this down into a typical 4 day bodybuilding workout split: Chest and Triceps; Back and Biceps; Legs. 6 Bodyweight Workouts That Actually Build Muscle. by msimone.

Click to share on Facebook (Opens in new window) Chest press 3a. Skull crushers. TRX Complex. 20 Exercises To Build Huge Chest Muscles Fast.

7 Ways To Stay In Shape During Winter Days. Related Items exercise gym Hockey Ice-skating Nutrition Play popular running ← Previous Story 5 Great Toning Exercises You Can Do On Your Backyard Lawn. Next Story → 7 Reasons Why Dancing Is The Ultimate Workout.

HOW TO DO IT: Stand with your feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending your hips quickly and pulling the dumbbell straight up.

List of related literature:

Three sets of 10 to 12 slow, peak-contracted reps at the end of a chest workout do the trick.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

I have always gotten good results finishing off my chest workout with a triset—for example, a set of Dumbell Flys, then Dips, followed by Cable Crossovers.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Variations There are two basic types of chest press machines.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

These are the only exercises you really need to build a strong, muscular chest.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

This transforms a simple chest press into a core exercise that is highly functional.

“Respiratory Muscle Training E-Book: Theory and Practice” by Alison McConnell
from Respiratory Muscle Training E-Book: Theory and Practice
by Alison McConnell
Elsevier Health Sciences, 2013

pectorals, triceps, deltoids, core (1) Start in the beginning position of a Classic Push Up, your body in a perfect line, your arms straight and your hands directly beneath your shoulders upon the floor.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

A sample chest workout would include exercises such as bench press, incline press, decline press, or close-grip chest press, thus overloading the chest musculature to facilitate strengthening.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

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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  • Do anybody know about Episoketren System? Does it really work? I hear many people improve their soccer skills using it with this popular training program.

  • Three weeks after doing this workout, my chest size has improve and my strength has increased as well as the number of push ups I can do. Highly recommend this workout

  • I thought that if Jeff only did like 5 of the shoulder push tap it wouldn’t be unthinkable…. But jesus fuck I was already hurting during the side push ups

  • started the follow along workouts after being in ‘decent shape’ and they are ‘hard’ but great Just really looking forward to seeing the difference in time

  • I love the follow alongs it helped me lose 15 pounds to know I wasn’t alone and if Jeff was hurting my pain wasn’t as significant. Jesse Jesse Jesse do an abs exercise

  • I’m doing this for a month.and will check in to tell how it’s going.edit:first day chest feels really sore but in the morning i see the tiniest difference in my chest so that’s progress.

  • Jeff: “… at the time I can’t handle them the most”
    Also Jeff: “down tap down tap down tap down tap down tap”
    Me: “down…”
    Jeff: ok guys last one

  • This was great! Exactly what I was looking for. Loved how you only used the dumbbells. My chest was vibrating half way through. Thank you.

  • use resistance band set for all your homewokrout its fcking awesome i love it so much trust me its great get one for yourself at some store or you can buy it where i buy it from trainhome.shop trust me its great

  • I have a problem with prowler push-ups. Don’t know why but they are the hardest for me, I can’t pull them off, it’s feeling like I can’t coordinate my movements swiftly enough. Can anyone give me some tips how to do them?

  • This is a great 10 minute workout I love the videos where Jeff actually works out with you it makes it very easy to do the workout rest etc. If you do 8 pushups per set you get 160 pushups in 10 minutes at 10 pushups per set 200. I averaged 9 my goal is 10.

  • Honestly I feel like this is not his best chest workout, I did the version he did and I felt weak at the end, but I didn’t feel like my chest was worked nearly as hard as it was with his sore in 6 body weight chest workout

  • Im here bc people cant follow the damn rules and not go out and party while all this covid is going on now they closed all the gyms twice

  • How to get a Six Pack ➤ http://bit.ly/P4PSixPack
    Best Chest Exercises ➤ http://bit.ly/P4PBestChest
    Best Abs Exercises➤ http://bit.ly/P4PBestAbs

  • Do anybody know about Episoketren System? Does it really work? I hear a lot of people improve their soccer skills using it with this popular training program.

  • Im feeling this alot in my traps and shoulders, but not so much chest. Can anyone give me any tips on how to feel it in my chest more?

  • You are a amazing and you have helped me so much with my body you have inspired me so much and completely changed my body and fitness. THANKS!! ��

  • Im 12 and I’ve gotten a lot of comments about my skinny body so I turned to you and your video im not there yet but i can say I can see somewhat of a difference already THANKS. I have to pause alot more tho im not as strong as a adult

  • This guy deserves a huge respect since no other fitness programs are such intense and that too for free anyone would have been ready to purchase it even if its cost was high

    Huge respect broo��♥️

  • Here’s my progress over the time, I just started recently.

    ✓ is for no skipped repetitions and number marks the number of skipped repetitions.

    Knee / Bench / Narrow
    ✓ ✓ ✓ / ✓ 1 5 / 3 4 6
    ✓ ✓✓ / ✓ ✓ 3 / 3 4 7
    ✓ ✓✓ / ✓ ✓ ✓ / 2 4 5
    ✓ ✓✓ / ✓ ✓ ✓ / ✓ 2 3
    ✓ ✓✓ / ✓ ✓ ✓ / ✓ ✓ 2
    ✓ ✓✓ / ✓ ✓ ✓ / ✓ ✓ ✓ but was kind twisting last few times
    ✓ ✓✓ / ✓ ✓ ✓ / ✓ ✓ ✓ no twisting, i was lifting last few more on my triceps tho.

    I’m gonna do this one 4-5 more times and than go to level 2

    I was taking 2 days rest in between the exercises.

    Hope this helps someone out there. Just be committed, keep track of your progress and you will see the improvement.

  • HmmmI made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #NextLevelDiet

  • I had stopped doing exercise for a long time, and I remember this hell-forged routine.
    Now that I started again, I concluded that no matter how long you’ve been doing this.
    It will always feel like first time.

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called *Next Level Diet*, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose

  • I am beginner I am not able complete the exercise. Do I have to complete exercise whatever it takes or should I do it the next day?

  • I have been saving to be able to buy your program. You have helped so much through Youtube but its time to level up. You are amazing

  • Wtf, areee youu crazy??!! I love pushups but this is to difficult for all understand??!! Maybe 10 or 15 second and doing this work but 30 second, are you joking?? If you love injuries, good luck 😉

  • This is my Log Journal also this is isn’t my first but decided this will keep me on track.Ill Update everyday

    Day1-Legs ☑️
    Day3-Core ☑️
    Day4 -Back ☑️
    Day6-Shoulders Check
    Day7 Rest

  • A lot of comments on feeling more in shoulders and arms than chest. It really comes down to learning how to do it correctly. You can watch the movement of how to do it but you need to learn how to activate the chest muscles and use them instead of your arms. Sure you are going to feel it some in the arms and shoulders but you need to focus on using the chest. Try to push there first and always squeeze those muscles. It’s very easy to just push the weight up and down for 30 reps but activating and using your chest to do the work properly and you should struggle to do 15 rather than 30 with arms.

    Great videos hasfit!

  • I have a question I know you’re not supposed to eat candy bars but what about those pure protein bars that have three grams of sugar and are only 180 calories are they alright to consume

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Normal pushups (30 secs).

    30 secs break.

    Wide pushups (30 secs).

    30 secs break.

    Staggered pushups (30 secs)

    30 sec break

    Negative pushups (30 secs)


    Isometric push-up (30 secs)

  • Hi sir,….My chest is not wider I mean the bones (bronchus) itself are not wider….Could any exercise widen my chest…..Not only the muscles should go wider but also….The chest bones should get wider….. Please please please help and send me the link of such video

  • I was doing this for straight 4weeks and my chest just got a little bit bigger. I always sleep at 11:30pm and wakes up every 8am and do this. Is that okay?

  • I’m truly thankful for your 10 min work outs.
    They have got me back into my fitness game. I NEEDED IT!!!
    One week in and I’m feeling ALIVE!

  • Guys could you please check out my friends channel. He’s just staring but it would mean a lot if you checked it out thanks:) https://youtu.be/YP-cxqlzgso

  • Seriously though, is that how you do staggered pushups? I thought the objective of pushups in general is to not let your chest or stomach touch the ground. Now how are we gonna take you seriously if you do pushups like that

  • Thank you b. I made a lot of progress following your workouts while the gym was closed and still refer your videos to my friends and family.

  • I can do pushups no prob. But i dont see nor feel the gains in my chest only arms and front shoulder area. What adjustments should i be making?

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals

  • Hi guys, we are back!
    Please check the NEW motivational tips during video and let me know if you like them!
    In the meantime, we ask you to download our Chest App for free ( iOS and Android ) to train where you want!

  • This is the only workout video that has managed to make me feel sore for a full seven days AFTER I did the exercise.

    During those seven days I chose not to work out because it was that brutal.

    Nonetheless, I absolutely love this video.

  • I can only afford some dumbells right now. So I looked up 10lbs dumbell workouts and you popped up. I must say, these workouts get that intense burn you need. I use to be really fit and ripped but was diagnosed with stomach and bone cancer. Now I’m trying to keep my strength. Thanks

  • Coach, I do this workout three times a week and my chest is really looking good. But I have a question. I am sure to keep my form correct, but I don’t feel this in my chest, I feel it in my shoulders and my upper arms. The routine is obviously working but you always say my chest should be on fire, and it’s not. What’s up?

  • Superb…. I liked all of ur videos.
    I have bought dumbells for home workout. Starting it tomorrow..
    But what weight should I start with and how to increase it?
    I have 4 plates of 2Kg and 4 plates of 3Kg.

  • Been doing this for one week and I see progress in me I been doing this workout morning, afternoon, night and trust me you’ll get double the arms what you have right now.

  • Day 6 and my Wife already notice it in the shower.

    Amazing results for “so low” effort. EVERY PERSON SHOULD DO THE IGOR VOITENKO 0 TO 100, ITS FREE AND IT IS AMAZING. Thank you Very much northen dude! Lots of love from Brazil!

  • tnx tnx tnx…. i dont know really how to thank you…i was injured at gym and i cant go there…at home with ur exercises i feel better even at gym… i’ve found a better way to get rid of fat at home with Ur help.even i see better results in my ABS ;-)… U re the BEST

  • Can i work on my chest the same day that i work on my biceps? Or should i do one day with chest workout, and then one day with bicep work out? And, how long should one session be, 9 minutes can’t be enough, can it?.

  • Tried to do this workout today, and I’m not sure why but on my first diamond push up, my elbow popped and hurt like a bitch, was I doin something, is there something that could prevent that?

  • would this be a good workout for swimmers? or does it add too much muscle and slow people down?
    I have been doing this for a while and I think it is helping but that might just be a placebo effect or whatever it is called.

  • Thanks Kodak been doing your workouts I body builded in my early 20s I got older in my 30s always lifted heavy but now using light weights in your videos I haven’t seen results like this since my 20 s,, sometimes I go really light for a warm up then I lift heavy with my Owen workout.. thanks barh

  • Keep up the great work coach.You have helped me get motivated on many occasions and I regularly follow your free workouts,thanks bro!

  • If you want to lose 20kg like I did, you need to visit website NextLevelDiet. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  • Bro Igor for the last 60 seconds I was doing explosives until it hit 15, which was very dumb idea ����, and I was out of breath and had no energy but the way I saw you dealing with the pain i was dealing with helped me finish but now my arms are shaking and in pain������

  • You have separate workouts for chest and biceps and back and other body parts so how are you supposed to put these all together.  That seems to be the part thats missing if you’re trying to create a weekly program -or is this supposed to be in addition to the regular workouts?  Most books Ive read said to focus on a different body part every day so Im confused about where to start with your videos.

  • Chest feels unworked, but my shoulders are totally burned out. I really tried to engage the chest but still all the hard work is being done by the shoulders. Don’t know what I’m doing wrong. I’ve always had naturally weak shoulders, so maybe a ‘chest’ workout like this isn’t effective for guys like me for that reason

  • Remember This,The Feeeling You know it’s Working. ”No Pain,No Gain”,You’re gonna feel you’re muscles working Once you you sleep Then they repair,Then they grow.

  • my result is 10 push up in 20 seconds in the last set. As a start was realy tought, you are the beast man! But i work it again and again and again and i will send you results
    thanks for existing

  • If you want to lose weight, just do the same thing I did. Visit website called Next Level Diet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • 6 months ago when he first uploaded it,i walked throught this and did 55 at the end easy i didn even stop,now? U got to the third set and my chest wanted to EXPLODE i couldn do it my hands just stopped working fuck man

  • bro im dead,i’ve been doing this with weighted backpack (5-6kg),my chest is burning love your workouts

    update:i’ve donw it twice today(both of ’em weighted

  • I wasn’t exhausted at all, but my arms didn’t response in the last exercises so I had to do knees push ups, I still feel unbeatable with that jajajaj

  • Everyone has the priceless skill to get stronger-but not many actually use it.  Just Go And Google  Ready Set Ripped and discover how to utilize your gift.

  • Wow, really AWESOME workout, thank you, man! My triceps and chest said “Oh, my, that was serious!” 😉
    Honestly, I expected it to be way easier, I’m not a pro, but not a newbie.
    Very good, this means I am going to do some progress in the next 28 days!

  • Coach, I love all your workout vids, in fact I swear by them, but I gotta say, I really don’t see how doing a ‘pec deck’ with just dumbbells is effective. There’s no resistance to moving the dumbbells inwards the resistance comes purely from holding them up, which only really works the shoulders

  • The Beast, this is really an excellent program. My result only 12 push ups at day 20 of training:(( Keep up the fantastic work, many love from Portugal…

  • What up guys! You asked for it! Arms workout! Try it today, and write in the comments, how you feel? Go Hard!! Thank you for CRAZY support, we are just getting started!

  • never thought you could feel sore in the chest haha, but i did it! great workout. I alternate this workout with your 25 min arm workout. Quick question. How long/much should you lift in a day?

  • Day 28 Done that was amazing i can see the results and my body improved alot i am going to do it again
    Thank you, keep going i really appreciate your hard work for us ❤️❤️❤️❤️❤️

  • I guess I’m doing the two leg curls wrong.. any tips on how to do it with a perfect form? Or can u recommend another biceps workout?

  • Imma be editing this comment every day to tell y’all how I’m doing and ima weak soooo yeah and I’m kinda fat and also imma be doing this for 45 days to see something of a change

    Day1: I’m dead guys and I can’t do This so I kinda stoped toward the middle and did 35 secs not 45 sorry guys!��

    Day2: DAMN I JUST FINISHED AND ITS HARDDDD my arms kinda hurt in the morning sooo ya and i don’t see a difference but ya

    Day3:I hate this but it got a bit easier but it’s super hard still and im kinda getting used to waking up at 6
    Day4: I HATE THIS BUT it’s kinda working

    Day5: Ok Guys I’m not kidding I can almost do all the workout but I can’t do the in and out

    Day6: I’m still the same as day 5
    If u don’t see any other days then that means I’m not in that day yet

  • who was able to complete this workout? ive benn workinh out for a while and I am not even close to finish it completely 30 reps are too many reps for pushups

  • So i barely feel anything in my chest, but my shoulders are burning, i’ve read some comments and they say that i need to fix my positioning but like how do i do that?

  • today i have successfully executed the 28 days workout for 2 consecutive months n I’m happy with the gain in my muscles,I’ll start the second course from tmmrw,thanks for the help bruh:)

  • 29 July 2020
    Greeting from Bali island, country of Indonesia Archipelago, with 16,421 island around
    this is coach Kozak on Single/before married
    great workout, many thanks.

    warmest regards,

    senior men otw to 70’s

  • Hi sir, I am doing this exercise.. Regularly. Both centre points of my chest are moving outwards but the chest is not widening…Only the muscles on chest are moving outward…Please guide me….Size of my chest is very less…Even i dont have any medium to contact you

  • Super Workout Igor. Love it. Will doing it every Day, Will also do some of your other Workout, the heavy Push-ups, Legs and others. Go Igor Go!!!

  • I have been doing this workout since it was new…..about two months or so…….now I have triceps and biceps bigger than that when I did boxing.

  • Just starting the 30 day work out challenge (the first one) posting my progress here as a way to remind myself to keep on it.
    Day 1: ✅ Was pretty tough and I’m not completely satisfied with pushing my limits on that and so will try harder tommorow. Little worried about feeling sore but luckily I hung out with my brother who knew a couple great tricks to stretch after the workout.
    Day 2: ✅ My chest is a little sore but not as much as I thought it would be. The leg workout kills.. easier to do than the chest workout but oh dear my knees.
    Day 3: ❎ Phone was having trouble loading the video going to do it on day 4
    Day 4: ✅Video 3 done going to do number 4 when I get back from work. Video 4: Cardio… Cardio.. what more can I say. It was a good pain.
    Day 5: ✅ I don’t quite know if I’m doing all of these arm workouts right so I went ahead and did the video twice as I mostly just tried to observe then copy him on the first go around.
    Day 6:❌ days like this make me wonder if drinking would be a viable option for well drowning my sorrows. I’ll do it tommorow
    Day 7: ❌ Bust
    Day 8: ☑️ did the two workouts for the previous days. Might do the 8th workout later today.

  • Home Workout program finished for the second time ❤
    Before the program: i can do 1 push up
    After the program: i can do 45 push ups ❤

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Let’s get it on day #59…
    It’s getting there bit by bit…..for those who are still thinking about it just start now….you will enjoy the experience…

  • I finally finished your 28 days workout and I definitely feel a diffrence mentally and physically. Thank you so much. Now to do it all over again for round 2

  • I feel sweaty just by looking at him…I know it’s vry hard…I do hiit…..it’s hard..uff…..I lost 7 kg weight with workout and proper diet…..

  • I was only able to go to the middle of the second phase, but after a month, I was able to complete up to third phase. Thank you. But abs still don’t pass the first stage because of back injuries.



  • This has been one of my fave workouts lately. I got an invasive shoulder surgery almost 8 months ago and my left arm is still weaker than it was before. I think that doing this video is helping me. I die every time xD but don’t quit!

  • tried the routine not bad but I used 20’s. What were you working out with in the video 5 pounders. I know its a demonstration on the proper movements but…. C’mon man!

  • Well
    day 1✔️: feeling it and burning but couldn’t do a single diamond push and the jumps. After exercising notices biceps thicker and chest popped out��.
    Day 2✔️ woke up with hand pain. Ended up doing only the knee push up
    Day 3✔️ feeling the muscle crack while exercising, managed to do 5 diamond push ups, still can’t do the jumps.
    Day 4✔️ almost thesame as day 3
    Day 5✔️ I think Imma rest today.

  • Any one can do this continuously without stopping. If any one can do this So pls comment. I want to know. how can someone do this continuously without stopping������