bjbj High Intensity Muscle Building Workout Mike Chang: Hey!
What s up guys?
This is Mike Chang, Six Pack Shortcuts.
I ve got awesome and tense, tense work out for you today.
So we re going to be working on your entire body, it s got to be intense and we ve got
a whole bunch of exercises.
So four rounds start off, with Push Ups to failure.
What that means?
Go all the way through until you can t do anymore.
Do you think about going to failure because you re not going to count.
So you re just go into like machine mode, you just crank it up, okay.
Bent Over Rows, ten reps; Military Presses ten reps; Barbell Squats, ten reps; keep in
mind you are not resting between these exercises.
So it s really, really intense.
Your heart rate is going to go through the roof probably you could see mine, and make
sure you have some water next to you and if you feel dizzy, relax and just rest a little
bit because it s really intense.
Barbell Squats, and then right into Barbell Lunges, right into Barbell Curls for your
biceps, and then Tricep Extensions for your triceps hitting pretty much entire body.
Afterwards I want you to rest for about three minutes, catch your breath, don t get a heart
attack, four rounds total.
So I am going to go ahead and do one round for you today, I was about to do all four
rounds but I thought about it the video is going to take like, honestly, probably about
30 minutes, plus, I keep my own a little earlier I did a work out earlier already, so I am
a ready bee.
But one thing I want to ask about with you all guys is, I know a lot of people don t
have weights at home, so I would not praise this today just to go ahead and show you because
weights are super cheap, a lot of people go, hey, I made a lot of money and I do not want
to spend on weights and things like that.
Well I put a whole bunch of screen shots on the video and you can see the weights are
pretty cheap anywhere from 25 bucks, 50 bucks, you can get bench presses, barbell sets and
all the stuff; really, really cheap, looking to your local area on pricelist or you can
just go on Amazon.
On Amazon there is tons and tons of cheap, cheap weights.
So you don t need a lot of equipment what I am using today, just a regular barbell,
10 pound weight at the end, so this way I can go ahead and show you all these exercises.
Personally when I am doing this exercise I go just a little bit heavier so -- but I want
to try keep my form good to make sure our guys have do it right.
So guys ready so let s get started on this ll start off with pushups.
I am not going to count, I am just going to go to my arms and chest gives up.
Let s do this [Music] See the good thing about not counting is, you can do pushups and just
talk and talks back, just kidding.
Now I said that too early I can feel the burn already.
And you definitely not be able do as many pushups as you will in that first round I
don t know how many it s been but my chest is now on fire.
Ah!
1, 2, 3 oh ooh!
Arms gave up.
Okay, we are right into it, okay, no rest just go into it bent over rows.
Grab the barbell stand about shoulder width, have the barbell around your shins the middle
of your shin right here, keep your chest up, butt up, if you want to pull it, pull it in
the middle of your stomach right back now.
You don t want to do this, okay, because you re going to catch your knees, you re going
to catch your knees right there.
So what you do if you hold your knees back, okay, and keep your butt in the back, let
s get a side shot of this right here, okay.
Do it.
It is what a lot of you guys are going to do, pretty natural to do this, but what you
want to do is you want to put your knees up and keep your knees a little bit straighter
just bend over right through your stomach.
All right!
Military presses; right back up here.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And do barbell squats. 1, 2, 3, 4, 5 9, 10.
The lunges. 1 with lunges you re doing ten reps on each leg.
1, 2, 3 When you are doing lunges make sure try to get about 90 degrees between your front
leg and your back leg, okay?
Five more All right!
Next, barbell curls, all right, ten reps, now those are squeaking, squeak.
Sorry guys, I don t know why they squeak [Unintelligible].
All right last thing tricep extensions.
All right!
Hold like this, now 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
All right!
There you go, rest for about three minutes, do another set, and keep in mind when you
re doing this -- if it is your first time doing it stop a little later, start up with
just a bar and work your way out and when I am actually doing this work out, honestly
I go a little heavier.
So let s do it ten reps.
When you are finishing your ten reps the tenth rep should be really tough for you.
If it s really easy like how you saw I am doing it and once you finish the tenth it
is too easy for you you ve got to go up on weight.
So usually I go a little heavier on this.
So keep that in mind it s going to work on your entire body; super, super high intense,
as you can see I am breathing pretty hard now, and it s probably been like about a minute
already, so don t forget a three minutes rest, drink lot of water and do it again, four rounds.
So let me know on the comments, how you liked this workout, this is one of those really,
really good work outs and you don t need much equipment but just the barbell.
If you don t have a barbell you can actually get away with using a dumbbell or two dumbbells.
So for more workouts, nutrition tips, checkout HYPERLINK "http://www.sixpackshortcuts.com"
sixpackshortcuts.com ll find it all there.
See you guys next time!
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