You guys have been asking me for more intense at-home body part
specific workouts to build muscle. Well guess what?
Your prayers have been answered and I guarantee that 99% of you will not be able
to handle the advanced version of this routine. Today.
We're going to be blasting your chest. All right, but before we get started,
a few things. Number one, I really need you guys to tap that like button.
That's the only thing that triggers the YouTube algorithm to ensure all my
subscribers see my videos and it really helps me out. So real quick,
hit that like button. And number two, like I just said,
I'm going to be doing these workouts for every single body part.
So if you guys want to make sure you don't miss it,
you have to click that notification bell and you have to set it to all clicking.
It isn't enough. You have to click it and then change your settings to all.
So you get all of my videos now for the workout itself.
The way this is going down.
If you want to try the beginner version of this routine,
you're going to do eight to 10 reps per exercise,
and the exercises that are timed, you're going to do 20 seconds.
Now for the advanced version, you're going to do 12 to 15 reps per exercise,
and for the exercises that are timed, you're going to do 30 seconds.
And if at any point in the workout,
whether you're doing the beginner or advanced,
if you start to fail and you absolutely want to keep going and you want to keep
pushing yourselves,
all you have to do in the majority of these exercises is drop to your knees.
It'll cut your body weight basically in half,
and you can keep going and without any further ado,
let's get started. All right guys, so this workout contains three blocks,
and each block has a set amount of exercises where you're not going to rest in
between exercises. You're only resting for 30 seconds once the block is over.
Now for the first three movements,
we're going to do a plyo pushup to start all the way down, all the way up.
You're gonna explode as much as you can.
Second exercise is going to be a declined pushup,
so get on the edge of your bench or your couch or your chair all the way down,
all the way up.
Just make sure that the your chest is touching the bench rate across your nipple
line. If you're going across your shoulders,
then you're going to high on your chest, adjust yourself all the way down.
And then the third exercise is going to be a static hold side to side.
We're going to go like this back and forth for 30 seconds.
Are you guys ready?
Now remember I'm doing the advance version 15 reps per exercise,
so let's see if you can keep up and three,
two, one. Let's hit it
and that's five
and that's 10
and that's 15 alright, guys decline push up.
Here we go. Get right it
and that's five. Keep going
that's 10 come on guys. Flex your abs.
And that's 15 all right, right on the ground side crawlers.
I'm going to start my timer. Static hold position on the bottom
and go. Just like this side to side.
Really try to maintain tension in your chest as you do this.
Come on, keep going halfway there.
Come on guys. Side to side. Here we go.
Come on. Come on.
You guys got this and relax.
30 second rest. Next up we're going to do Cannonball pushups,
which is on your toes all the way down, all the way up.
Then we're going to do a pushup rotation, which is right here.
Come on in as you come up,
flex and squeeze your chest as you push through what your arm, and then lastly,
we're going to do 30 seconds of front to backs in a static hold.
Just like this. All right. It's that time guys. Here we go.
Three, two, one. Cannonball pushups.
that's five.
Come on guys
That's ten.
Woo. All right guys, push up rotation.
Get on the edge of your bench or your chair. Whatever you've got. Here we go.
Come on in. Push out and rotate.
Yeah,
that's five. Come on guys.
Come on.
15 alright, other side. Here we go. You got this guys. You're doing a great job.
Yeah, come on.
Yeah, that's ten, five more.
All right, now it's time for the static front to back guys.
You're right down at the plank position and three, two,
one go forward and back.
Oh yeah, these feel good.
I know your chest is on fire but you can handle it.
Come on, you want a at home chest workout. You got it.
Side to side, side to side.
Front to back. Five seconds.
Come on. Oh man, rest.
Now the next three exercises. All right,
so the first exercise and the final block going to be an incline pushup to get
your feet up like this. Chest to the floor all the way up.
Second exercise is going to be a pushup with a sidekick.
Now this exercise is a lot of fun.
You're going to start out with one leg out to the side,
come down and as you push up you're going to switch legs like this and then come
back down like that. Now the reason why we're doing this, exercises,
number one, when you kick your legs side to side,
you're going to have to really tense your upper body.
And number two cause it's my workout and I want you guys to suffer with me.
Alright?
And the last exercise is going to be a static pushup with an alternating
shoulder raise. All right, you guys ready? Let's get it done. Incline pushup,
feet up on the bench and go
keep that core tight.
That's five. Come on.
That's 10.
All right guys, I know your chest is exploding. We're almost done. Here we go.
Sidekicks and go. One, two,
three, four, five, six,
seven, eight, nine, ten,
eleven
12, 13, 14, 15
last exercise, 30 seconds
and go
alternating shoulder raise.
Let's go. Come on guys. Halfway there.
Come on,
come on.
Oh, now it's time for a big rest period.
Woo.
All right guys,
is your chest about to explode right now?
Because mine is,
and there were times in that workout where I thought I was going to absolutely
fail, but I kept going. I pushed myself and I know you guys at home,
push yourselves to now, if you want to make this even more intense,
try to complete three rounds resting like three to five minutes after you
complete the entire workout.
So complete the whole workout rest three to five minutes and then hit it again
and see how far you get. And in case you're wondering what kept me going,
it was my NO Xplode, my favorite pre-workout.
And if you guys need to stock up on pre-workout aminos or protein or creatine,
you can use my code Scott 15 and get 15% off as well as free shipping from
gobsn.com hope you guys have a great day.
The next workout that's going to be coming is a back workout.
So get ready for that. And if you need more things to do at home while you wait,
you can check out this playlist right here. There's about 67 home workouts,
body weight, dumbbells, towel,
all at home stuff you can check out in this playlist.
And for those of you who want a 12 week at home program using dumbbells, only,
click right here. I'll see you next time.