Trashed by Two Workout – An Easy and Brutal Bodybuilder


Dumbbell Workout To Lose Weight 27 Min Weight loss Workout Lose weight without Cardio

Video taken from the channel: ACHV PEAK


Jeremy Buendia Demolishes Shoulders

Video taken from the channel: Jeremy Buendia


Hany and Phil Heath crush a FST-7 shoulder Workout

Video taken from the channel: Hany Rambod


FST 7 REFINED: Hany Rambod and Seth Feroce in an EPIC Arm Workout (part 2/5)

Video taken from the channel: Hany Rambod


I’m A Savage Dance (Savage Megan Thee Stallion) | TikTok Compilation

Video taken from the channel: TikTok Mail


143: The Improvement Season Dealing with Loose skin

Video taken from the channel: Revive Stronger


Train with The Pro Creator: Andrei Hammers FST-7 Legs, Part 1

Video taken from the channel: Evogen Nutrition

Trashed by Two Workout. The structure of this program involves four workouts per week performed as a body part split. Here is a sample schedule: Day 1 Back and Biceps; Day 2 Chest and Triceps; Day 3 Off; Day 4 Legs; Day 5 Shoulders; Day 6 Off; Day 7 Off; Important The first two exercises are alternated.

So on chest day, for example, you. Seated machine leg curl (one leg or two) Lying machine leg curl (one leg or two) Dumbbell leg curl. Seated cable hamstring curl (one leg or two) Pick your first move, and then build up to a heavy set of at least 12-15 reps. Branch manhandles the full stack for 15-20 reps, but he’s Branch Warren.

Tiger Fitness features the largest online database of quality training programs for every goal. While you are able to target your whole body in this workout routine, you’ll be torching calories at the same time. Read now Trashed by Two Workout A Simple and Brutal Body Builder Two exercises. Twelve sets. 2:30 pm 1 scoop of whey protein in 8 ounces of water, medium bagel with cream cheese (1 oz).

Nutrition 508 cals, 36.1g protein, 59.9g carbs, 13.1g fat. 3:30 pm Workout; 5 pm 2 hamburger patties made with 80%. Bench volume has been INSANELY high these past weeks, especially for triceps. After this workout, it will be reduced a bit.

5% off Naturally Enhanced using. As a 6′, 170-lb teenager, Lawrence Ballenger wasn’t quite looking to take the bodybuilding world by storm, but the winds of change began to blow hard once he started researching what actually needed to be done to become a bodybuilder. He started researching the difference between a bodybuilder workout and a regular workout. Traditional Bodybuilding Workout Routines. Most bodybuilding workout routines are the same and that’s actually okay.

With a solid 3 day split and proper nutrition you can expect to make some fairly decent gains. Here’s what a normal 3 day split looks like: Day 1 – Chest, Shoulders, Triceps; Day 2 – Back, Biceps; Day 3 – Legs, Calves, Abs. Partner Workout: Build A Bigger Chest and Shoulders With This Brutal Bodyweight Showdown Challenge a friend and get outside for a gym-free one-on-one that will add T. Instead, aim to go one to two reps short of failure.

This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two. exercise book and the author explained that every Friday they had to do 1 nonstop set of 100 8-count bodybuilders and that they hated it. He hated it so much he left it out of the workout section of the book.

A full body exercise that will shrivel the fittest men and hated by a Navy Seal, in my opinion, if a Navy Seal leaves an exercise out that.

List of related literature:

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Properly executed, this routine molds strength, size, and definition into perfect symmetry, creating a classic bodybuilding physique.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

In my experience, body builders are more prone to doing these split routines and often don’t realize they are working a particular muscle group too often.

“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

Ronnie Coleman, a five-time Mr. Olympia, followed a split routine much like this one for many years.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

The challenge was that I did the same routine as him but with lighter weights.

“Steve Williams: Out of the Rough: Out of the Rough” by Steve Williams
from Steve Williams: Out of the Rough: Out of the Rough
by Steve Williams
Penguin Random House New Zealand, 2015

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“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

The best part is he’ll make several different routines that build on each other each day to work all the core muscle groups.

“Exploitative Play in Live Poker: How to Manipulate your Opponents into Making Mistakes” by Alexander Fitzgerald
from Exploitative Play in Live Poker: How to Manipulate your Opponents into Making Mistakes
by Alexander Fitzgerald
D&B Publishing, 2018

His recommended split was arms, chest and back as one workout, and legs, waist, and shoulders as another.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

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

That gave me the opportunity to add exercises that would single out muscles, add definition, and refine my body in ways that are impossible to achieve with free weights alone.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Alexia Lewis RD

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

AlexiaL[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I must say all of the workouts you given us this is the most challenging personally love it keep it coming you’re doing great job preciate it

  • You are my favourite trainer! May I ask you something, sir? Isn’t this volume of training a lot? does it come under overtraining? I heard overtraining inhibits growth and causes several injuries in future! please clarify sir!

  • Why is he training with light weight I mean he’s a bodybuilder andr Olympia 7 times that’s bullshit bodybuilding is not existed for light weight but for heavy weight Ronnie Coleman is the legend bodybuilding now is currupted with steroids and injections

  • Lost 170lbs. Six pack, veins in serratus and obliques and everywhere else. Loose skin, though. Honestly, if you’re young enough, you can hope that staying very lean will cause some to go away. But that requires staying very lean for a long period of time while still continuing to diet, work that many aren’t willing to put in. Most loose skin is still fat, it’s just the very last to come off. If you don’t have the patience, surgery really is about the only option.

  • Heel win this year, Shawn’s let him self go to much in offseason I dont think there will be enough time for him to bring the same package as he did last year
    And im shore Phil will be hungrier than ever to get 8 olympias

  • Moved away to some of the other ones but always end up coming back to this one, love this workout! Not got the strongest back or knees and this one is really helping build that. 2 weeks in and really starting to see and feel a difference. Would highly recommend doing this one

  • Think this is worth opening up about. However, looking at your Instagram pics I am not convinced it is a lost cause to me it seems like you have had trouble building pec thickness and as such your nipple is off the pec, if it was on the pec I think it’d flatten out and maybe not bother you so. Could be due to anterior delt and triceps always having the advantage? I think it might be worth talking to a biomechanics expert to see if there are any ways to modify exercises / shoulder position to enable your pecs to grow sufficiently that this isn’t a problem. I’ve heard good things about Integra (Micheal Goulden) in London. Not saying I’m right but worth a shot. At a guess I’d say upper traps and pec minor are quite shortened and a lot of loooong lowish weight farmers walks might help. Shoulder joints are super complex and I’m no expert, going off a couple of pics, so totally willing to accept I’m wrong.

  • Love this workout, completed it the whole way through at my 4th attempt. Doing this 3/4 times a week is worth the good feeling afterwards. Lost 4kg so far!

  • What I hear:
    Get her so you back now,I’m a sandwich classy booty Rat it Sassy booty Nasty ack Jen Stupid Was
    was happening What was happening Ha ha I’m a sandwich

  • Thanks for sharing this I have gone through a similar process and share the same concerns it helps to hear others speak about this.

  • For some reason I am in better shape during quarantine than when I was able to go to the gym. Literally working out more now than I have for the past 15 years. Loving these youtube home fitness videos. Wife and I are seriously wondering if we will EVER go back to a gym after discovering home fitness and the freedom that come with not working out around others. Biking outside in the evening 6-7 miles 3 days a week. Walking 2 miles a day in the morning. Youtube training 40-60 min 6 days a week. Clean eating and 16/8 intermittent fasting. Its working better than LaFitness ever worked!

  • Was looking for andrei deiu at youtube and legs was the first thing to pop up. He somehow doesnt post pucs of his legs on insta

  • I had excessive loose skin on my chest as well, but that did eventually go away once I put all my focus on developing my pecs now the muscle is stretching it out. Unfortunately, unless you like the Bloat Belly look, there is no way for the belly area to get rid of it. The surgery is insanely expensive, and will keep one out of the gym for many months, and leave that ugly scar.

    That’s why I decided against the surgery in my case, and live with my “battle scars” ;).

  • Just discovered your channel.. man what a workout.. the only thing i cannot do is push ups exercises,i’m obese so still working on it, any suggestions on what to replace them with?

  • This was fantastic! I did one of your other workouts that you do with your wife. I enjoyed it as well. What is the purpose of the shoulder shrug? I don’t know that much about weight lifting/strength training. Thank you.

  • Great workout!! I feel the burn!
    Though I had to pause before the last tri-set take to spare more extra minutes of catching my breath, then I went back to complete it. This was one hell of a session. My shirt is soaking in sweat ������

  • My sympathy is with u Andrei. That is a punishment that u choose by urself hahahahaha! Bodybuilding us not easy job now I understood!

  • Hany, what do you think about “Push, Pull, Legs” split? Are they any benefits to split routine for one muscle group into half, but train each of them twice a week?

    Are there any differences between training system dedicated for professional bodybuilders and for natural bodybuilders? Or in other words, should I follow your advice for Phil?:-)

  • I’ve learned more watching Phil Heath and Victor Martinez workout through the years than watching anyone else. In a lot of ways Phil Heath is the reason why my arms and shoulders are so round. Phil definitely focuses on getting that 3D look.

  • Hah I ll make sure to watch more of this before my next work out. I was looking for something to induce sleep but ended up getting fired up

  • A desgraca é que minha irma baixou esse virus e agora ta infectada,nao para de dancar essa danca ridicula,pelo menos nos eua esse virus vai receber uma vacina que é o banimento

  • I love how people who aren’t even Americans nor do they even live in the US think they have a right to voice their opinion. Shut the hell up and mind your own country’s business. #Trump2020

    God bless President Trump! Big Pharms don’t care about the common citizen being able to have their prescriptions. Cheaper cost will mean better availability and affordability. It will also mean better distribution as more retailing entrepreneurs will come up! I think Americans deserve a president that thinks truly American������������

  • I feel sorry for people with allot of loose skin. You just will never look good no matter what. You can sugarcoat it all you want but let’s be honest here.

  • You are the one of the best coach in the world sir realy
    I have workout in the gym watching yours videos you are my ideal ����❤️❤️

  • I feel your pain on the loose skin. I was obese and lost a lot of weight over 18 months and then one day I looked in the mirror and just quit trying to lose any more weight. It felt like I traded one insecurity for another. I’m considering hopping on the juice to help fill out because its cheaper than surgery lol.

  • I am sorry to everyone to not give a like to not the videos but the comments the only people I give like to on videos is whenever I really like a vid that just gave me an idea we should have a competition to see who could make the best YouTube video and get the most LIKES

  • Just discovered your channel about a week ago on a whim and I’m glad I did. Y’all have an energy that makes me WANT to keep going even when the workout is tough. Thanks for kicking my ass this morning!

  • Actually dropped my regular personal trainer at the local gym as your workouts give me more impact and better results. Much appreciated!

  • this is my version
    Im a nugget cheerful, silly, CRAZY!
    I am a different species than ya’ll!!
    It sound stupid i know
    but its true!ITS TRUE!!!!!
    Im a nuggie

  • How much do those dumbbells weigh, try to gauge if my 35 pounders are to heavy, too light, and what weight dbs I should purchase. I think we’re about the same size. Dbs have become very expensive these days.

  • All this genetic talk?You need to great genetics to be in there league �� If Mr Olympia laid of the huge amounts of HGH/test / debol/creatine /winstrol/and all the stuff we don’t know about then didn’t train for a month or two.Hed look like Sherman clump.

  • That first movement and what he’s saying about blood flow is complete bs.this will NOT grow your biceps. You see the guy building momentum at the top of the movement.
    The second movement is better, as spider curls are OK as a finishing movement only. Just goes to show you how some very accomplished bodybuilders succeed despite themselves

  • Most bodybuilders are borderline MIDGETS, and Phil Heath is only 5’9″. That’s why they look deceivingly huge with lots of muscle. I’m 6’3″, 200 pounds, and most bodybuilders of short stature are instantly intimidated when I walk into the room because I’m so much TALLER than them. Funny how that works.

  • If Phil beings to train Ronnie and Dorian style nobody in the top 5 is going to see a Olympia #1 Trophy until he decides hes retiring.

  • Your story hit me on so many levels Pascal. Having loose skin is one of the most annoying bi-products from being overweight as a kid. Its like having a constant blur filter over your physique. During a cut it makes it very difficult to judge visually to see if you’re even getting leaner from weight loss. You almost have to cut down to a much lower bf% to get to the same level of conditioning compared to someone without loose skin.

  • From the thought of training optimally, with all the focus on hypertrophy, this really comes across as odd. Doing your OH press in a rocking chair? Oh well.

  • Dorian Yates was the last bodybuilder to have lean striated muscle. Every ‘top’ bodybuilder following is so huge but so soft. The shape, balance, and striations are non existent. Just like Arnold said.

  • Always see Phil in these videos using all machines or lifting light weight. I guess that’s all you need if your fully drugged out with roids

  • Vc q está lendo isso poderia me dar uma forcinha em meu canal? Com “apenas” um ou dois cliques alem de me ajudar ainda vai assistir cartoons conhecidos, obrigado

  • Loved this challenge bro. Definitely had to pause a little with that last superset. Im coming back stronger to hit this next week.

  • I can totally relate. I was obese all my life. After a good year of crash dieting, doing keto and not lifting a single weight I got down from 240-230 to 125 lbs at my lowest (I’m a 5’6 manlet, mind you). As a result I have tons of stretch marks and a good amount of loose skin around my midsection. Even if you put on some muscle, get to a healthier bodyweight and mantain it for years, as I have, it’s hard not to feel frustrated and even disgusted. You’re technically lean, but that’s not what the rolls of skin tell you. One can be rational about it, but only for so long. Peception, after all, is a big if not the most important aspect of human relations. As some evolutionary psychologist put it, humans are esteem seeking machines.

    Aside from the mental aspect, I’ve read many horror stories about that particular surgery, so I would never consider it.

  • Im on keto diet and i feel im losing muscle mass, will this workout help me keeping my muscle or will it burn it even further please? Any other workouts from your channel that can help me keeping muscle mass during diet?

  • Love your videos man! Could you help me out with one thing? I only have 2 dumbbells that I can use and I can switch the weights from 2kg to 15 per dumbbell I do 12-15 kg on normal training days so I tried 10 with a workout like this and it was too much. Should I start with 7kg or 5 per dumbbell? Thanks for the workouts!

  • Its good i was not trained by this coach otherwise i must escape to the jungle and switch off my mob at least for a month to forget this punishment hahahahaha

  • I love all these videos with Phil and Hany!! Brilliant.. Phil is hilarious when he is being himself.. he really don’t need to be this insecure person promoting himself. Just stay humble and fun.

  • Would these blood starving sets be used only in the first exercises in the workout or several times over the course of the workout?

  • Thanks ACHV PEAK for uploading this video. I am following this workout plan since 4 days regularly. I feel great. Hopefully I will lose some unwanted body fat…

  • intense workout and well worth it…this workout has kept me in such good shape keep up the good workout videos deejay…much respect

  • DJ, thank you for these videos. I do a rotation of your dumbbell workouts, 4-5 times a week. You have such a good variation, and give good coaching throughout. Thanks for helping me get/stay in shape!

  • Bro is fire �� I cannot due to most of the movement with squad position back pain slightly started so done 1 set

    Shall we do this workout at daily basis or weekly once?

  • I find it allot easier to hit the treadmill for a fast walk for 30 mins every other day.
    Anything works but that’s not best for beginners.

  • This is my all time favorite workout, I have done pretty much all of them and this one is as hard the 20th time as it was the 1st. If you are not soaked and struggling by the second group you are not human!! Great job!! Keep me coming

  • Great workouts. Important thing is that you don’t scare away people with complex workouts. Very effective. I have been getting some knee pain though, any recommendations will be great.

  • OH MY GOSH!!!!! The women that know how to use their ass to dance…OBVIOUS…the rest of you…you LITERALLY want time on Youtube….RIDICULOUS…GO AWAY

  • Nevermind, read the comments from women!!!!! 3 x a week with healthful diet do you know how long it might take to loose 20 pounds?

  • Thank you Pascal for sharing this. I’ve had the same thoughts after my weight loss from 300 to 190 in my late 30s. I’ve thought of all the solutions which are either ineffective (coconut oil) or extreme (surgery). I’ve just come to accept it. I just tell myself I’d rather be lean with loose skin, than overweight and unhealthy. As far as insecurities with a significant other, I would hope they would look past that and not really care. Just remember, the unnecessary stress you are bringing on yourself is caused by YOU, no one else. Most people would not even notice what you are stressing about.

  • Goes to show you genetics is everything…. Phils form sucks, he’s weak as shit, and his workouts are not intense. He just has the gifted genetics. My hats off to him. He was born to have big muscles.

  • hey! i have a combined kyphosis combined with scoliosis, i would really appreciate it if you could suggest something btw been doing this workout and feeling great!

  • Timestamps:

    00:20 Talking holiday and stress

    09:51 Loose skin and surgery

    22:06 Diet break

    32:58 Struggles of family & prep

    40:02 Pre-/Post exhaust exercises

    44:09 Protein from poor protein sources

    56:23 Personal set numbers vs. others

    01:03:45 Favourite pre-workout carbs

  • سلام اقای رامبد من مصطفی هستم از المان رویای مستر المپیا شدن دارم تو المان زندگی میکنم خیلی شرایط خوبی ازلحاظ اقامت ندارم ولی جنتیک شبیه ارنولد شوارتزنگر شاید با وجود مربی بزرگی مثل شما از اونم بهتره قسم میخورم، میتونیم منو به رویام برسونیم البته با کمک شما لطفا به من زنگ بزنید چون من شماره ای از شما ندارم ،منتظر تماستون هستم
    [email protected]

  • Bro you are the best your biggest fan from India
    I am upset because you are not competing
    But anyway you are the bestest of best
    I also want to build a physique like you
    Bro you are awesome
    You are on my phone screen wallpaper
    Everytime I see the wallpaper I always get motivate
    My room is filled with your poster’s
    Bro you are the real hero
    Love you bro biggest fan

  • New to the workout with dumbbells or at all! I have been doing your videos for just over 2 weeks! These make me sweat like crazy. Plz keep them coming! Thanks so much!

  • Did the full work except for the manmaker. Replaced it with the push up and pull. Did the push ups on my knees. Thanks amazing work out.