(suspense music)
(upbeat music)
- Huh, Muscle and strength what's up.
Right now you're looking at the aftermath
of a crazy back and chest workout.
Check it out for yourself.
(upbeat music)
All right guys we're ready to get started
with flat dumbbell flies,
one of my favorite movements and as a great substitute
from the conventional pec deck.
What are you guys gonna see today
is day one of my three-day splits.
So I'm going old school with it.
I'm going heavy, heavy, free weight, very old school.
We got day one which is chest and back,
day two which is delts and arms,
and day three is legs.
What do we do after that three days?
One day rest, and then we repeat.
(upbeat music)
(grunts)
Everybody kinda does like, kind of a fly press,
but that can be the furthest thing from wrong.
What you really gotta do is
pretend like you're hugging a tree okay?
So, your elbows stay back the entire time,
you don't straighten them out at the end.
(upbeat music)
(grunts)
I want you guys pay attention to the range of motion.
Let the weight work for you, okay?
What I mean by that is,
let gravity really stretch you out.
Get that pectoral muscle to really stretch out,
fill out with blood,
because we're gonna need it for the next exercise.
(upbeat music)
(grunts)
All right.
Exercise number two, we are going to the mass builder.
There is no substitute for the incline barbell press.
Take a look at this.
A lot of you complain that your chest isn't growing,
because when you lay on the pad, usually laying like this,
where the delts are in front of the chest.
But what I do is, rotate my shoulder blades backwards.
Okay?
Now I'm putting myself in a position
to hit those pectorals.
(upbeat music)
(grunts)
The reason am doing this new routine
as three-day split is because,
I kind of got bored of just doing
chest on Monday, back on Tuesday, legs on Wednesday.
Blah-blah-blah the borough split.
So really this forces me to increase my intensity,
also keeps me away from all these cables
and machine movements because,
if I'm only doing three exercises per body part,
I wanna make sure that they're heavy,
free weight and got to touch the iron.
(upbeat music)
All right, we saved the best for last guys.
Exercise number three for packs
is the decline barbell press.
This movement has gotten forgotten about for so many years.
And really, if you want a full round chest
you can not neglect this movement
because it hits the entire pack.
(upbeat music)
(grunts)
Two tips on this movement.
What we're doing is we're bringing the bar
actually below the nipple.
We're not bringing nipple height,
we're not bringing it above,
below the nipple and really driving through at the bottom.
Done right you should feel great stretch right underneath
and to the side of your pack.
I always, I always want it to be able to do this.
When I was a kid, I used to watch wrestling
like big Poppa Pump and Hulk Hogan
and all these guys on WWF.
And they all could do this.
And now, after three sets I could do this.
Listen, if you guys could do this,
please subscribe, like and comment below.
(upbeat music)
(grunts)
Wooooh!
(laughs)
Guys Look, if you're liking this workout,
if you like this video, head over to my channel,
we've got a ton of great content.
Check it out right now by clicking
the link in the description below.
(upbeat music)
Now you see, I didn't use a tremendous amount of weight.
This exercise doesn't call for that.
What this does call for is
contraction, contraction, contraction.
The muscle doesn't know weight.
It only knows contraction.
(upbeat music)
All right, here's the warmup for back exercise.
I don't count this as a real exercise.
But I like to do two sets of pull-ups.
Take a look at my form.
(upbeat music)
(grunts)
Chest all the way up to the bar guys.
Try to bend the bar at the top.
(upbeat music)
(grunts)
If you're like most people out there,
you start your back workout
with the lat pulldown, the cable lat pulldown,
But the lat pulldown only goes so far,
you don't get that full range.
When you're going on pull-ups,
you're actually forcing and driving yourself,
kinda as if you're bending the bar at top,
accentuating the lats, giving you a six-second traction.
(upbeat music)
The real real exercise number one, is old school T-bar rows.
(upbeat music)
(grunts)
Ooh that feels good.
Take a look, full range of motion,
stretching out the lats entirely.
Elbows back, drive them towards the ceiling
and hold before going down again.
(upbeat music)
(grunts)
So as you guys probably already noticed,
we're doing heavy compound movements today.
Free weight, very taxing on your cardiovascular system,
but you know what they say?
You got to row to grow baby.
(upbeat music)
(grunts)
There's one thing I wanna mention guys,
we don't always need an entire week
to recover from a body part.
Maybe three days, maybe four days, five days,
depending on how your nutrition is.
But if you could train two body parts a day
and recover in three or four days,
I just totally suggest you try to split out.
(upbeat music)
(grunts)
We are doing a barbell row.
But I do them a little differently.
I don't go totally parallel.
In the past I went very parallel,
but I didn't really feel so much in my lats.
Now I noticed when I stand a little more upright,
you get a little more activation these lats back there.
(upbeat music)
Now what I'm doing here is I'm going
under under with my grip.
And although I'm bent over, my chest isn't caved in.
I'm actually rolling my shoulders at back.
I'm really driving those elbows as back far as I can
to get more contraction and squeeze at the top.
Don't just do the reps, make the reps count by squeezing.
(upbeat music)
(grunts)
(metal drops)
I'd saved the best for last.
I told you, you got to row to grow.
And this is the bent over dumbbell row improvise slightly.
Because when I used to do this off-the-rack standing,
I used too much legs.
But what I do is I go on an incline,
brace my elbow and it's really helped isolate
my whole lower body, focusing primarily
on just that lat muscle.
(upbeat music) (grunts)
Two important things I'm doing here,
is I'm stretching all the way down.
And I'm also can track it all the way up,
but with keeping my chest upright.
You see many people their chest are caved in,
they're bringing a dumbbell here.
Not a lot of contraction.
When you make that adjustment, lots of contractions.
(upbeat music)
(grunts)
You go.
That's it.
That's all I got guys.
Listen, these two body parts chest and back
on the same day is crazy.
Blood is going forward, blood is going backwards.
It's nutty.
Try it out for yourself.
Listen, if you liked this video, please check out
Muscle and Strength we're posting great content daily.
So make sure you like it.
Subscribe.