What is the best time to workout? Or is there the worst time to workout for weight loss to get the fastest results? What do you think the answer is? There is the best time to workout. And the best time to get the best results, whether it’s muscle growth or fat loss when your core temperature is at its hottest. Because your body’s warmed up, it’s ready to go, you’re amped up, your oxygen levels are anyway through your body, your glycogen is completely restored and you’re ready to crush it. Therefore, the best time would be late afternoon into the evening time slot.
But there are key factors, also that I feel are more important than even that that gives you the best results. I can get one or two workouts in an evening for that peak performance but the consistent time schedule will actually make it better. And it increases your abilities to get the best out of that because your body starts to get used to getting up at that time, waking up early before work, waking up before everyone gets up, and taking care of it then.
There are ways to increase, there are ways to actually give you that peak performance in the morning. What you’re going to do is obviously you need to seek a doctor and if you can’t have caffeine, then you need to find other means to get yourself woke up.
A lot of times, I’ll have a shot of caffeine in the morning to get myself going. This way, my body’s revved up, ready to go, blood pumping, and everything’s moving. So, one – caffeine, two – I think that you’re warming up. This is not just your dynamic warm-up going into a workout that I’ve told you about in the past. To get that core temperature up and rolling, get a good jog, elliptical, Bowflex, rower, or something where your core temperature is at a peak or a height, or obviously elevated so that way, your body’s up, and its blood is flowing and you’re ready to go.
Another thing is another good supplement which is niacin, a vasodilator. It helps open your veins, that way your blood gets pushed in and out of where it needs to go pre-workout and during your workout also.
Those are a few different ways to manufacture the same outcome as if you would have in the late afternoon. Because at the end of the day, I feel that 90% of the people out there have a more consistent schedule in the morning, when it’s literally just waking up and getting it done as opposed to hoping that everything lines up for you to be able to get it done in the evening time. There’s a lot of factors that can come along with extra work calls, sales calls, different things, crap hits the fan and all of a sudden you’re running all over God’s creation, and a child gets sick. Something happens that takes you off a course.
In the morning, yes, some nights you might not go to bed perfect, some things might not align, but at the end of the day, you just hit that alarm clock, you can get up and get going. And I feel like your energy level throughout the rest of the day is much better, which means your metabolisms firing a lot harder if you do that first thing in the morning. Opposed to in the evening, when it gets you going again and then all of a sudden you’re trying to fall asleep because sleep is a big factor for weight loss, muscle gaining, and all those types of things as well. Sleep is as big a factor as getting the right food in and working out at that time of day.
Did I confuse you? I don’t mean to confuse you, but one – I need to find a time that you can be the most consistent, most important – two – obviously, core temperature and your body’s ability to perform needs to be elevated so you need to find that happy medium.
If you need to do it in the evening, God bless ya, that’s good. You can knock it out but you need to create that same type of outcome of core temperature, blood flow circulation, and getting that quick-burning carbon right before you go, typically, I would do an apple or banana.
Not only is the workout the most important, but also what you do after the workout. Your body is hungry, it’s starving, and you have to make sure you get that protein shake in you immediately following your workout. All right, so that’s a quick added tip.
So the best time to workout statistically, performance-wise, body result-wise is in the afternoon and evening, but you can make it the same in the morning if you do those things that I said.
Caffeine, or something to wake you up and get your body going because it helps with pain and, obviously, energy too. It blocks your sensories of pain, therefore, you’re able to push a little bit harder.
Niacin to help circulate that blood and open your veins, it’s a vasodilator.
Getting a good core temperature elevated, which actually, gives you that best peak performance to get the best results, which means weight loss, metabolism-boosting, muscle gain, and all of those key things.
Today, I’m gonna be sharing with you a beginner workout that you could do at home or at the gym, made simple. This is going to be just like if I was right there with you for this training session teaching you not only the workout itself, sets, reps, exercises themselves, but also those careless gym mistakes that a lot of times new people make when going into the gym or starting a new program on their own. Alright, we’re going to go through proper technique, simple things, so that way you don’t get hurt and also just silly errors that you could possibly make.
We’re going to start off by doing two sets of four exercises and repeat each set three times. While doing the exercises, I’ll explain the sets and reps and all that fun stuff, so let’s play!
1. Lat Pulldown
Alright, so we’ll start with the Lat Pulldown for 12 to 15 repetitions.
Make sure you put your hand on the top of the weight stack as you change your weight, especially when you are using a lat pulldown bar or any type of a heavier bar on a cable machine.
Usually, at a gym, you will have the two rolly pads that go over the top of your knees, you sit down on the chair, either adjust the seat or adjust the rolly pads to make sure they’re nice, and snug on your legs holding you down.
As soon as you get that set, grab the bar with your shoulder apart, and sit down.
Exhale as you pull the bar down towards you, then slowly release it up. A lot of times when people are starting with me, I will only have them go about 95% of the way up just because they’re learning how to engage their muscles and you always want to keep your muscles under the tension.
Common gym mistakes people do are they’ll put the bar on if it’s not on already and they’ll walk over to change the weight for the bar and pull the pinout and the bar weighs more than nothing. When this happens, the lat pulldown bar will hit you in the back of the head a lot harder.
When releasing the bar, don’t just let the weight fly up. That’s the biggest NO NO mistake. You’ll be hurt, you’ll have your shoulders ripped out of the socket, you’ll get injured in general.
2. Dumbbell Bench Press
12 to 15 repetitions.
Several things about just getting set up properly, for your bench press, you always want to hold the weights, set them on your thighs, and then have a seat with them.
Whenever you’re grabbing weights, you always want to make sure your body is tight.
Roll back the right into position, press up the weights, and just like I said about 95% of the way up so that way you keep that muscle under tension.
Hold the dumbbells at about a 45-degree angle because it helps to force those elbows into the right position, at least until you start to get into that groove and understand exactly where those dumbbells are supposed to go, right next to your chest.
Press the dumbbells right over your chest, bring them down, then drop them down to the ground
Sitting down and trying to grab the dumbbell by swinging them up into play position. You’ll get hurt getting into and out of position for the exercises, not so much the exercises themselves.
Another BIG NO NO mistake is laying down and trying to grab the dumbbells at an exposed position where you’re trying to pull them up to your shoulders, it’s not healthy.
You don’t want to ever just grab the weights relaxed because you’ll end up hurting your back.
Don’t hold the dumbbells up and stand up with them and let them swing all over the floor.
These are some major things that I see people do improperly.
The biggest thing that kind of derails people, obviously, lack of motivation. If you get injured, it’s going to really set you back and then you’re going to be frustrated because you’re not going to know how to workout, working around your injury, and all those types of things as well.
3. Single-Arm Dumbbell Row
12 to 15 repetitions for your left arm, and another 12 to 15 repetitions for your right arm.
Place your right knee and right hand on the bench, then grab a dumbbell with your left hand. Make sure your body is tight when grabbing the dumbbell, holding a firm grip.
Drive that elbow straight back, dragging your arm right along your side.
Run a nice controlled motion, driving it up, controlling it all the way down, 95% of the way down so that you don’t overextend your shoulder.
Don’t try to rip it up all the way up and don’t overextend when you come down.
Swap out opposite knee and hand, driving that elbow straight up as well, not overextending.
4. Lying Leg Lower
12 to 15 repetitions
Grab a mat real quick, set it up on the floor, and lay down.
Place your hands under your butt: top of your butt or part of your back.
Bring your knees in, both feet simultaneously up and lower them down.
Keep your back snug on the floor. As soon as you feel that back arch, you’re going to drive those knees in.
As you get stronger, you’re going to be able to go deeper into that leg lower, it’s just about making sure that your back stays snug on the floor.
You can also do one leg at a time, keep getting a leg bent until you’re able to keep that back snug on the floor.
Don’t arch your back up off the floor.
These are some of the biggest home or gym mistakes that people make when starting to do these exercises. I’m trying to help you so that you don’t make those gym mistakes and that way you stay injury-free. You would go through these four exercises three times, with 12 to 15 repetitions each. Make sure you’re jotting these weights down so that way you know exactly what weights you’re using and make sure you’re increasing them as well.
A lot of times you think you’re getting strong, you’re feeling good, and you want to jump up way super fast, but you’re just starting to work out. Your muscles might be able to adapt, they’ll get stronger, faster, but your tendons and joints and all that stuff are going to adapt as fast. So just give it some time, especially if you’re just starting out, that way you don’t get hurt. I would say give it some time like three to five weeks, paying that range just depending on how long it has been since you haven’t worked out before. And then after that, you’re going to have some fun, you’re going to get in shape and that fit lifestyle.
Alright, the next four exercises are going to be a Shoulder Press, a Bicep Curl, an Overhead Tricep Press, and a Step-up.
For demonstration purposes, you’ll notice I use the same dumbbells, but it’s just because I’m demonstrating. You’re going to have different weights that go with each exercise because each muscle power is going to be stronger or weaker or vice versa.
1. Shoulder Press
Set the dumbbells into your knees to help them throw up onto your shoulders. Now you’re in position, head and neck are resting on that pad, back’s nice and flush.
Stay snug on that bench and just drive them up, keep the tension in your shoulders by 95% of the way.
Make sure you’re going straight up over your head, look up with those dumbbells, make sure they’re going in the right direction.
Don’t overextend your shoulders because even when you get good at them, if you extend all the way up, you’re really just driving that tension rightinto your traps.
Some people do when shoulder pressing is they’ll push forward, or they’ll push backward. Don’t overextend your shoulder trap because you want to keep all that tension on that front part of your shoulder.
2. Bicep Curl
Arms are beside you and your knees are together because you’re going either be bumping your legs, or we’re gonna have to go super wide with your hands.
Make sure your knees are together, stay nice and tight to your body and make sure to curl straight up.
Let those dumbbells hanging down beside you, you want to get a good full range of motion on this one.
Don’t roll your shoulders into the dumbbells to help get the weight up.
Don’t tuck your elbows back beside you to shorten that range of motion.
Don’t use your wrists because your forearms are going to get wave fatigued faster than your biceps well. So, if you’re coming up curling your wrists, you’re really engaging those forearms, and your biceps aren’t going to get the work that you’re trying to get them to have. Keep your wrists nice, steady, and straight, squeeze those dumbbells tight so that way you’re not using those also.
3. Overhead Tricep Press
A quick way to pick this dumbbell when you go into an overhead tricep press would be both hands on the dumbbell and flip it up onto your shoulder so that way you can get into position. It’s just resting on your shoulder like so you got your hand there for a little bit of support, you’re gonna take your other hand behind you, and grab a diamond position. Let it slide off of that shoulder, you’re in position, your elbows are nice and tight to your head. And you’re gonna drive this dumbbell straight up and straight out.
Why do I have my feet offset? You do this because especially as you’re new and your core is not as strong, you’re not going to be able to go in with your feet side by side as far as arching your back and you get pressuring your lower back.
Make sure you get your staggered step or even to the point where you can put a foot up on a dumbbell rack or up on the bench. This is going to help you to support that lower back as well. Good extension on that triceps, the back of the arm.
When you’re done with it, bring it to that shoulder, reach around and grab the dumbbell right to the floor.
There are all kinds of different size boxes, or steps, or benches.
The proper positioning of the shoulder, hands behind your back to help keep your shoulders nice and tight, head up as always looking up and ahead of you. If you look down and go take this into your lower back, you’re just not in a good position, you’ll build into using dumbbells and barbells for awaited step-ups.
Make sure you’re getting the right box, and how to choose your step.
If you put your foot on the box, you want about two inches behind you because you want your back leg nice and tight to the box.
Step up onto the box, and straight down.
Don’t use a box that’s too high because you couldn’t do it well. Things that I would see are either your knees swaying in an hour, depending on which part of your leg is weaker, sway in or out depending on what’s going on. Or another thing is, if you go to step up,and you notice that you’re putting your other foot on that box too fast to help push you up. Make sure that you’re not using that other leg to help get you up, you want to get a good full extension with the leg before the other leg touches the box.
Some people, as they get tired, they’ll start to step way far back, because they must try to start shooting themselves up onto the box using that lower or that back leg as well.
Those are a couple of key things that people will do improperly if the box is too high.
What do you do if the box is too easy for you? This is when you add a dumbbell, so you’re trying to really build that leg strength. You would hold dumbbells, trying to get the leg stronger so you can move up to the next level of boxes.
You don’t really need to go much higher than your knee being at 90 degrees. I’m not saying you can’t, I’m just saying that your first main goal is to get into that position where you can do a 90-degree step up because that’s actually what you want to do when you get into those squats as well.
Alright! Hopefully, all of this information really hit home with you, you learn a lot. I know that when anybody starts a regimen, they’re always fearful so they run to the cardio machines as opposed to coming into the weight room. I want you to feel comfortable about coming into the weight room and getting started the proper way.
This is a workout program, you can pretty much do it three to four times a week. You can do this for three to five weeks, just as you’re getting acclimated into this type of environment. Then post-workout, especially if you’re trying to burn some extra fat, you want to make sure you’re jumping on a cardio piece of equipment for at least 15 to 20 minutes afterward. Your heart rates already up, you’ve gone through a great strength training workout right onto that cardio so you can continue that burn to get the most out of it.
I hope you guys do the best. I really strongly encourage you to at least get started. Get started to take care of yourself and hopefully, this information helps and you feel like a pro in that weight room.
Send these gym mistakes to avoid to some people that you feel that would help too because there’s a lot of people that you probably know that are scared to get started and just go into a weight room and to start running on the treadmill and start going down that whole route opposed to actually making their body stronger and more well balanced.
People are always asking, what is an active recovery workout?
A lot of times when you’re beaten up at the gym and you just need a day but at the same time you really don’t want to take a day off just because of the fact that you have a great routine going. So just gonna show you a little bit of what we do for active recovery, and what I teach.
We’ll all run through like two sets of four exercises, three different circuits, and about 24 to 30 minutes worth of good active work. There’s gonna be a 12 seconds break in between that’s just to get to the next exercise.
Active Recovery Workout: Circuit #1
1. Treadmill Run
I’m gonna start off with a treadmill run. It’s going to be a treadmill jog.
Get on the treadmill while it’s running
Walk up the sides
Hold on the sides and just let your feet kind of lower onto it
Run for one minute
Get off the same way by grabbing those handles, stepping off to the side
Just like anybody would, you’re not going to go too hard, too fast. Everybody’s levels are different. So just get it loose.
If you can’t run on a treadmill, go on the elliptical, use the rower. There’s plenty of things out there to use, you can use a jump rope. It’s just about getting that cardio up.
Take a 12-second break.
2. Alt Step-Ups
It’s just stepping upon a box.
You don’t need to go fast, just step up, swishing legs, it’s all to your guyses level.
It will help you literally move your body to get that blood flowing and circulating.
It helps get that blood circulating through those legs.
If you don’t have a box, you can do step-back lunges. You can do high knees running in place. And you don’t need to go this fast either. You can just step up swishing legs, it’s all to your guyses level. It’s just about
3. TRX Fallout
Arms in front of you
Make sure to keep your arms and body nice and straight, falling out under those toes
To make it easier, move forward. To make it harder, move backward
It engages the core.
If you don’t have a TRX strap, it could just be a plank.
4. Hyperextension Side Bends
Your bottom line goes forward.
The top leg goes backward. stay nice and sideways.
Make a switch to the other side after 30 seconds
If you don’t have a hyperextension machine, you can just hold a dumbbell to your side. If you had your dumbbell on your right hand, you’d be reaching towards your left knee to work that oblique.
All right, there we go. We’re back to the treadmill. Like I told you, we’re going to repeat it.
After the first circuit, take a one-minute break…get some water!
Active Recovery Workout: Circuit #2
1. Heavy Rope Slams
When you pick up the rope, stretch them out.
Walk-in until the ropes are almost touching your toes, which gives you enough length on it to give it that nice way
Keep that core tall
Try not to move or you will be slamming down into it in picking up and using your lower back. It’s all about using your core strengths by staying nice and tall.
If you don’t have heavy ropes, you can grab some dumbbells, or a kettlebell and do some kettlebell swings.
2. Army Crawl
This is a fun one. Army Crawl in a plank position.
Keep that butt nice and flat
Crawl forward to the top of the mat (if you’re using a mat)
Stick and hold
It engages the core, big time.
V-Up is like a Jack-knife.
Both legs out
Back snot on the floor
Reach up for those toes
Exhale on the way up when reaching up for toes…breathe it out.
If you can’t do a V-Ups, just a regular suitcase crunch.
It helps you get a good contraction on those abs.
4. Ab Wheel Rollout
Keep your arms out in front of you.
It’s very little arm movement, it’s pulling back from your lower abdominal region. So you’re all out, pull back from your abs.
Everyone who is turning this into an arm exercise, or they’re rolling out their arms and pulling back with their arms, that’s definitely not right. I’ll keep those hips tucked under. I would say like when you gets banked not that you still get spanked, I’m sure but…I’m sure everybody remembers.
So that was our four exercises for our second circuit. Now, back to the top which is the heavy rope slams.
Are you having fun doing this active recovery workout?
If you’re looking for ideas on how to change up your workout routine, if you’re looking on how to stay healthy, how to keep that body healthy, how to live fit, not only nutritionally but with your workout. Always try to keep people in mind, we’re all busy. As you know, the majority of my clients are entrepreneurs, business owners, high achievers. I’ve always been teaching time-saving strategies.
So, if you want to know more about the 7 Figure Body Blueprint, my Ignite Meal Planning System, and my Accelerated PT method, definitely reach out to me.
You can either contact me or Work With Me and that way I can show you how to either get the most efficient workouts, most efficient meal planning, and how to keep your body healthy.
If you didn’t yet see it, go back and check out the intro to the accelerated beginner weight loss workout routine that way you can get all the descriptions of the exercises themselves so you don’t get hurt doing them. You can see how to get set up for this actual workout routine. And you know, you get all of that stuff. And then you can just go back to this one and actually do the workout with me.
Alright!We’re going to start off with five sets of five reps of goblet squats, five reps of weighted hyperextensions, and 40 reps of heavy rope slams. And then we’ll go to the next circuit, 5 reps of lat pull down, 5 reps of bench press, and 1-minute spin bike.
As I said, it shouldn’t take that long to get through the workout and get the benefits of the strength and power with the cardio mixed in to get the fat loss and the weight loss. And then we’re going to follow right up with 20-minutes of cardio so that we continue that fat loss increasing those results because it’s all about the accelerator results.
All right, let’s not hold back anymore. Here we go.
Circuit 1: Goblet Squats, Weighted Hyperextension, and Heavy Rope Slams
Round 1: We’re going to start with 5 reps of the goblet squat, picking the dumbbell up or kettlebell, whatever you’re using.Tapping that butt down.Stay on those heels.
Right to the 5 reps of weighted hyperextensions. See, nothing’s jerky even though you’re moving fast through it. It’s all good control, muscles are engaged.
Then 40 heavy rope slams.
Round one is done. Repeat up to round 5.
Circuit 2: Bench Press, Lat Pull Down, and Spin Bike
Next, we got the 5 reps of bench press, 5 reps of lat pull down, and 1-minute of spin bike
You might have a jump rope, sliders, something else cardio wise.
Here we go. We can do this.
Start round 1 and repeat until round 5.
Hopefully, you guys enjoy this workout. Make sure you guys do your 20 minutes of cardio after like jumping on the rower, treadmill elliptical, stair climber Bowflex.20 minutes of cardio, heart rates already elevated. Continue that fat burning and telling you right now, this is the fastest way to get those weight loss results.
In my intros, I just want you to feel comfortable before going into the weight loss workout. Sometimes people just like to work out with me, so they’ll pop on the workout video, do it right along with me. We got the sets, the reps, we’re doing it. You guys can see kind of the cadence and what I keep so that way, it’s just like, I’m working out with you.
I want to also teach you what not to do, what to do, how to get set up for it, all those things so you don’t get injured but yet you have all the right components going into the weight loss workout itself. And then if you need any type of modifications as well, so I can get those for you as well.
I got a box. Do you need a box? No. I got a hyperextension machine. Do you need a hyperextension machine? No. But if you got it, it’s cool. I got heavy ropes. If you got them awesome, you don’t, it’s okay. We got a bench press. We got a cable lat pulldown machine and a spin bike.
I’ll give you variations and what I’m kind of looking for and looking at what to accomplish through this. That way, you get the results, you understand the end game. At the end of the day, you don’t have to really have any of this stuff. It’s just a matter of making do with what you got. Unless you go to the gym, then I want you to make sure you’re compiling it all nice and tight and together. That way, at least when you’re going through each tri-set, you have it set up so that way you’re not wasting time. Because time is everything and it doesn’t stop.
Always trying to teach you guys, time-saving strategies, most efficient workouts, most efficient meal planning preparation, how to take care of your body, so on and so forth. Everything about living a fit and healthy lifestyle.
All right, so let’s go!
Let’s start your weight loss workout with five sets of five reps of goblet squats, weighted hyperextensions, and 40 rope slams.
I’m gonna teach you how to hold the dumbbell or kettlebell when doing a goblet squat. I’m gonna teach you, if you don’t have certain things, how to kind of substitute some stuff out.
1. Goblet Squat to Bench
As a beginner, I like to use a box or a bench or something to sit on. It helps you to stay on your heels because I want you to sit back on your heels.
A lot of times, what you don’t want to do is roll on to those toes, and take a lot of pressure onto your knees if you do that. It’s driving through your heels and up through your quads, glutes so that way your back is nice and tall, nice and straight, always getting a good focal point in front of you. It keeps your head up and aligned as you’re doing your squat. It’s beautiful doing a goblet squat because it kind of makes you stand upright.
If you don’t have a box or a bench but just think about what you’re doing, that way you’re not doing something improperly. You want to make sure you’re staying on those heels, head up back straight, getting a focus point, and getting a good squat.
2. Goblet Squat with Dumbbell
A couple of different ways to hold a dumbbell for a goblet squat, one, this is what I teach pretty much the whole time.
If people like holding a dumbbell, I put my palms up under that base of it so that way you have a good grip on it. At the same time, it’s not like you’re trying to hold it and you won’t be able to do as much weight as you can do, because it’s a lot of focus on your arms, or it’s more of like braced really well this way, keeping it tight to you.
Alright, step two, or way number two would be holding it underneath each dumbbell side.
The same thing, it’s right up tight to you. It’s not way out here, or it’s taking away from the exercise itself because you want most of that pressure right into those quads so you can do as much weight as you possibly can hold and do properly.
That’s kind of how you do your goblet squat with the dumbbell.
3. Goblet Squat with Kettlebell
There are a couple of different variations to holding a kettlebell while doing this as well.
When holding a kettlebell,you can do it one or two ways. This is the technique, the proper way is holding it like a bull’s horn so that way if you drop it, you’re out of the way. Okay? So you want to hold it like that.I would flip it like this to rest it up against my chest. The same thing, a little heavier, and get that goblet squat. As you see, I flipped it up against my chest.So it’s rested on your chest getting the good squat in.
4. Goblet Squat with Resistance Band
If you wanted to do resistance bands, you would step on them, make sure they’re equal, holding them up out in front of you.And that way, you can get the goblet squats with the resistance bands.
Alright! Those are a couple of different ways to do goblet squats for your weight loss workout.
1. Weighted Hyperextension with a Machine
You got the machine? It’s awesome. If you don’t, it’s not the end of the world.
When you set a hyperextension machine up when you get into it, you want to make sure it’s at the point, or it’s right below your hips, which gives you the ability to make the right motion. Keeping your back straight, keeping your legs straight, and you want your heels up against the pads. There will be a little adjustment knob that you can pretty much pull out. And you’ll hold it and kind of adjust it at the same time or use your leg underneath the pads to lift it a little bit to take some pressure off the pin, pull the pin and then put it in the number that is right for you.
So right underneath the hips, legs are locked straight. What people most likely do improperly is they’ll come up, they’ll bend their knees, they’ll come off the machine, all kinds of crazy, whatever it is they do. I don’t want you guys to do that. Keep your legs straight and heels up against the pad. You want the pads directly under your hips, that we get the right motion, keep your legs straight, dead straight, lock them up till your body is completely straight. Don’t overextend taking all that pressure into that lower back. Keep it on your hips so that way your hands, hamstrings glutes are really engaged, you should feel them engage when doing this exercise.If you don’t, stop, kind of get your mind set right, figure it out, make sure you’re feeling it properly.
You’re gonna be using the same thing, I use the kettlebell in the actual weight loss workout with you guys.
You can use a barbell. You would just set it up whatever it is you’re going to do, holding it right in front of you, and straight-up with it, and back down. It’s the same thing with a barbell or dumbbells, or one dumbbell, however you can do it or whatever you have.
2. Dumbbell Good Morning
If you don’t have the hyper It’s okay because you can do one of two ways: you can do a Dumbbell Good Morning.
Just pretty much holding a dumbbell to your chest or a plate to your chest, and you would just be pushing your butt back and coming up through your hips.
A lot of times with new clients start off, I’ll put them about six or eight inches away from the wall. They come off the wall a little bit, but then they focus on pushing their button back and touching that wall which helps them to get that right motion and so they’re doing it properly.
The Dumbbell Good Mornings are fantastic, very similar to the hyperextension. You can use the kettlebell also.
Heavy Rope Slams
A lot of times people will pull these all the way out straight. And for some reason, they end up doing this weird backstroke thing, like they’re pulling it back. When getting set up for it, you want to pull them all the way back, walk-in so that way it has good droop in front of you like so.
The goal is to throw them up nice and high and throw them down. What you don’t want to do is get your head and back and everything into it. You want to stay nice and tall, just like you do with your goblet squats, keeping your head up nice and straight and just throw the ropes up and throw them down. We’re doing 40 of those, you can alternate it and do one arm, just kind of going back and forth.
If you don’t have ropes, this is not the end of the world. You can grab some dumbbells, and do some dumbbell uppercuts, and something to get your heart rate going like jumping rope.
I try to keep it like if you’re doing heavy leg exercise, that’s what you’re doing arms with, like this type of thing. That way, at least you’re getting some cardiovascular stuff also.
1. Gorilla One
Another good one would be gorilla ones.
Gorilla One would be just keeping your core tight, and just swinging dumbbells by your side. Your goal is to keep that core tight just like you would with the ropes. You want to make sure, as those dumbbells are pulling you each way, you’re keeping your core tight, stiff, and engaged.
2. Gorilla Two
Gorilla Two is through the legs over your head and coming down. Heads up, you’re using your abs to throw them down and your hips to throw them up.
These are two great cardiovascular, you’re not going crazy heavy on the dumbbells. Your goal is just to kind of keep moving, keep the heart rate up, it’s getting your arms rotating. That way, you’re not taking away from your legs doing your leg exercises.
Alright, so that would be your first circuit. Hopefully, that is just what the doctor ordered for you. You understand what’s going on, good tutorials on how to do all of these things so that you don’t get hurt while doing it.
Lat Pull Down
We’re going to go shorter on the bar itself. I want you to do these knees.Why? Because when you do for your knees, it simulatesthe most accurate to a pull-up. When you’re trying to do a pull-up, your body is in motion so that your abs are super engaged when you’re doing a pull-up. If you’re in a seated position, your abs aren’t really engaged, it’s taking away from that. And that’s one of the biggest things holding people back from getting pull-ups done.
So, we’re going from our knees, looking up at the bar just as if you were doing a pull-up, so looking up at that cable and where it’s coming out. You’re going to pull the bar down to the top of your chest. Good control, pulling it down, 95% of the way up. I don’t want you to overextend and let the blunt of this go to your shoulders and shoulder sockets. I want you to really focus on engaging your lats. Good control motion through that. Exhale as you pull, inhale as you release up 95% of the way, right back into.
1. Lat Pull Down with Resistance Band
Here’s a quick way to do a lat pull down, if you do not have a machine.
You would just go ahead and hook the resistance band around a banisteror whatever you have, like something obviously solid, not something that’s gonna come flying out at you. But one of the ways you can do this is backing up as far as you can. You would just do this from either your stomach or your knees. Also, pulling it just like so, simulating, also the same thing that lat pull down exercise with the resistance band.
There are many ways to do this for your weight loss workout, just trying to teach you some of them so that way you guys can conquer.
2. Dumbbell Bench Press
We’re going to grab some dumbbells again,lying down on the bench.
When you grab your dumbbells, you want to set them on your thighs, lay back, and go into your prep so they’re gonna fall right into that motion. The same thing, 95% of the way up, good control, coming down a little bit of an angle on those dumbbells also so that your elbows don’t flare out, and you’re not taking the brunt of it into your shoulder. And also, when you come down, just let them drop. Most people don’t get injured doing the exercise itself, they get injured getting into and out of the exercise.
What not to do? Say around two comes, do not pick up your dumbbells from your right, and try to fling them up to position and get hurt, alright? Don’t do that. And definitely, definitely, definitely don’t do the one where you’re laying down, grab the dumbbells, and try to flip up with your shoulders on the floor because it will definitely compromise your shoulders and shoulder muscles, and every single thing in there, and getting hurt.
Those are a couple of key factors. With getting into position for your dumbbell bench.
The same thing with your bike. I like using the bike, you can roll it anywhere. You can just bring it over. so that everything’s super tight. You can get through this stuff super fast because everything’s about efficiency. It’s not about going through the motions fast. It’s about how everything is placed so that way, you can get it done smart.
If you don’t have a bike, it’s okay, you can do jump rope, you can just run in place high knees, you can do mountain climbers on the ground. There are tons of different variations of things that you can do just to get that rate up.
The same thing,on the bike, five sets of it, and then it’s gonna be followed by 20 minutes of cardio.
Just trying to teach you guys different strategies. I want you guys, especially when you’re getting started, to understand how to get started the right way. You want to lose weight, you want to lose fat, you want to get the best, most efficient time and energy out of it when you do it. This is the best technique, the power strength mixed in with the cardiovascular followed by cardio after the weight loss workout to continue that burn because your heart rate is already elevated so you’re going to get the most out of it. If you do it at any other time, you have to do at least 45 minutes to an hour if you did it outside of post strength training.
Hopefully, all this stuff makes sense. Like I said, I put together a lot of these videos out there so that way you got all of the fastest time straight saving strategies. It’s all a part of my seven-figure body blueprint because I want you guys to understand how to be efficient in what you do when living a fit life. Just like if you were in your business, you don’t want to waste time doing things that don’t need to take us long to do. If you can do it in a faster way to get the same result at the end.
Alright! Please check out my Youtube Channel. If you haven’t yet subscribed, definitely subscribe, smash that notification bell so that way you’re notified with all the new stuff coming out. Share this with people that you feel it can definitely help and then I’ll see you in the weight loss workout also.
And it’s on the internet so it’s gotta be possible, right? Cooking, food prep, workouts, all of these things, they are possible.
It’s just teaching you and understanding the differences of all of it.
If you just want the workout, go check out the best leg workout, no soreness, but all the benefits. I also have that video in there for you too, as well, so that you can go ahead and try to write it yourself.
So…why is this even a topic? It’s because people freaking hate doing legs workout because they hate getting sore. They’re like, “Man, I really just don’t want to do this, because I don’t feel like not being able to walk up the stairs falling over and not being able to pick up stuff because my legs hurt.”
But they know that there are benefits, you don’t want to sit there and just do upper body because then you look a little goofy. You want to make sure you’re hitting your legs at the same time because it also has major benefits, like by doing a legs workout, you get the most growth hormone produced through your body, because your body has to work harder to heal such a big muscle, and all the other smaller muscles in your body. There’s a lot of benefits to it as well.
Here’s how you do it.
There’s a couple of different strategies for working out, in general. There are strength and power versus hypertrophy. There’s volume versus frequency. And there are many other techniques as well but those are a couple of the different ones that people are most familiar with, for one. And two, it’s the difference between soreness and non-soreness. The difference between saying, “Oh, you know what, I did a little bit of work, you can feel a little bit, but it’s not like, crippling or you just don’t want to move and don’t want to get out of bed, just want to lay in Epsom salt baths. No one really wants that at the end of the day.
Some people love being sore. It’s cool. It’s fine. Whatever it is, if you like being sore, go do the opposite of what I’m trying to teach.
To not get sore, strength and power are a great form of not getting sore. Hypertrophy is a good way to get sore. So the difference between them both is low reps versus high reps. And volume is just meaning you’re doing tons of sets of body parts. That way, you shouldn’t train it more frequently throughout the week than if you’re doing a high volume training program, meaning, 16 to 20 to 25 sets of a body part such as the chest, legs workout, back, shoulders, etc.
The people isolate a single body part and they just hammer away at it. It’s like an old school bodybuilder but it’s out there. It’s a technique. It’s in a lot of magazines, people read it, they’re like, “Oh, I love how he or she looks and that’s how I want to train.” So they take their program and they annihilate their body and hopefully don’t get hurt.
But if you take that power work, and you take a higher frequency and less volume approach, and that’s how you’re going to get all the benefits without being immobilized. You’re going to take that low reps like five to six sets of a body part, or four to six sets of a body part, you’re going to train it more frequently through the week like 2 or 3 to 4 times through the week to get fantastic results without that full-body stiffness and not being able to move.
I really hope that you found this content valuable and you understand exactly what I’m trying to teach you.
If you just want the program, go check out that program specifically such as best leg workout, no soreness, and all the benefits. Go check that one out to get that.
If you’re just like, “Hey, you know what, I just want you to write my programs. I want you to write my meal plan. I want you to teach me the fastest ways to do everything because I don’t want to waste time anymore, then work with me. Just tell me a little about yourself, you’re gonna have a little form in there to fill out that way I understand where you’re at injuries, ailments, type of work that you do, so that way I understand how to fulfill all of those things to make it the easiest for you.
Today, I’m sharing with you the best cable chest workout.
And I’m giving you sets, reps, and everything so you can take this cable chest workout with you right now!
I’m super excited to share this with you!
Why? Because people are not only trying to get the most out of their chest workouts, but are also always trying to hit multiple muscle groups at one time. And that’s exactly what this chest workout allows you to do!
So, this chest workout is going to be four different tri-set circuits, which means each set is going to have 3 exercises in it.
And we’re starting off with a cable row. But I’m sure you’re asking right now, why are we starting with a cable row?
Well, a lot of times people improperly perform chest exercises such as the bench press, chest dip, etc.
BUT, the key to performing chest exercises and workouts correctly is being able to hold your shoulders back and down.
Unfortunately, if you’re always pushing forward, it makes it near impossible for you to start pulling your shoulders back.
So when trying to get into a great chest workout, you have to do chest exercises first to pull those shoulders back and and down so you can get the most out of the actual chest exercises themselves.
So the first circuit of this cable chest workout includes 15 repetitions each of a cable row, cable chest fly and bench press.
Cable Chest Workout – Circuit 1
Cable Row – 3 sets of 15 repetitions
Do what you can, but don’t make it overly easy or be ridiculous with your choice of weight.
You don’t want to burn your muscles out before getting into your bench press.
And after 15 reps, you’re going to go right into your cable chest fly.
Cable Chest Fly – 3 sets of 10 repetitions
The same thing, most people do the cable chest fly exercise improperly. And the reason and how you can do a chest fly improperly as you want to, they want to put on their max rep to wait for a chest fly.
A chest fly is an isolation movement. With this movement, you’re trying to get blood flow to the muscles. You want this exercise to be challenging, but you don’t want to MAX out. This is going to allow you good form throughout the entire range of motion. Again, you’re just trying to get good blood flow going to your chest muscles. Make sure to squeeze those handles together with each rep and stay nice and tall the entire exercise.
Keep in mind, you’re not trying to drive it into the upper part of the chest. Instead, you’re trying to engage that major pec muscle. So when you squeeze those handles together, keep your arms slightly bent while driving your elbows together to finish off the movement. This will give you the best form when doing your chest fly to keep that major pec muscle engaged.
And after 15 reps, you’re going to go right into your last exercise of your tri-set, which is the bench press.
Bench Press – 3 sets of 5 repetitions
While I’m showing you these cable chest exercises you want to keep two things in mind.
I’m giving you guys the ability to do these exercises with just cables. But there are some exercises I definitely feel should be done with a barbell and free weights. I do have a bar that I can hook onto my cables so I’m able to do a bench press.
When you do anything using a smith machine or cable machine, you want to be able to find the center point and then come down from it before releasing the weight. This way you’re not pulling from one side or the other. Once at the center point, you can then drop the cables all the way down to the ground.
If you’re wondering what the heck I’m using, these are flexlines, and I have an actual whole video on the flexline unit. They’re all done with air compression and are freaking awesome. It applies weight through air pressure. I have a plus button on one side to add weight and a minus on the other to drop weight. And it’s got a small computer screen telling you how much weight you’re using, the amount of repetitions you’ve done and how much energy you’re expending.
Now we’re gonna get into our bench press. The key, is to load it up, which makes it nice, taking it up, and driving. If you do have a barbell bench, and obviously, I would recommend that, but this is a great way to use that cable machine to stay in one spot. We’re going to be doing five reps there, we want that to be supermax out heavy.
So Circuit 1st Cable Chest Workout includes 15 cable rows, followed by 10 chest flies, followed by five bench presses.
You see how we’re kind of loading, we’re squeezing, driving the blood flow in there, and then almost 90 95% of your max. Great way to drive that blood in, and get that chest all jacked up pumped, and that way you can get the best out of it.
All right, we’re gonna move into the second circuit.
I got templates here for you. If you’re wanting this best cable chest workout, just message me, put it in the comments section, or reach out to me personally. DM me on any social media platform and we’ll get this over to you.
Alright, so the next exercise of this cable chest workout is the wide grip lat pulldown.
Super excited that I just took that bar off here right now for the wide grip lat pulldown.
The same thing, just like I told you with the cable row, you’re pulling your shoulders back and driving your shoulders down, that way, you’re able to get the shoulders back before you go into a heavy bench press with the fly combination.
Now, we’re working on pulling those shoulders down and engaging those lats. It’s the best way to get all those lattisumus or lat muscles pumped up and engaged.
The biggest thing about this cable chest workout is that there are two ways to do it. There’s the seated wide grip pull down, which is okay, or I’ve done a whole series on this too with the whole six top tips to get your first pull up. If you’re not able to get pull-ups yet, do all of your wide grip pulldowns, chin-ups, chin downs, from your knees because this simulates you if you’re actually pulling up. The biggest thing was doing pull-ups is not only the strength of your lats and arms, and all those things, it’s also your core. It’s a major core exercise.
I know it’s surprising.
Always looking up like you’re getting ready to go pull yourself up over the bar, pulling down, engaging those lats, keeping those shoulders pulled down, you’re gonna be doing 15 of these also.
All right, so 15 wide grip pulldowns, making sure you’re grabbing that bar securely. You don’t want to use a hook grip because I also have videos on that as well talking about one of the most common gym injuries. A lot of times people get what is called a tennis elbow and it’s because what happens is they’re using that hook grip, and it just tweaks that one finger real funny. All of a sudden, it triggers that pain in your elbow, that people have the hardest time getting rid of, honestly.
So…wide grip lat pulldown 15, followed by eight decline chest fly.
Decline Chest Fly – 3 sets of 15 repetitions
Just like when I talk about how you’re hitting any specific muscle and you’re trying to really work the whole chest and that’s why this is one of the best cable chest workout that you can do is because you can hit that angle.
To know the angles of the different chest muscles workout, this is the decline chest fly. You won’t be coming underneath that sweep, it connects up and wraps down underneath and into the insertion point right in the middle of the checks. So, you have to get that angle.
It’s the same premise when you’re doing your dips. So when you’re doing your dips, you’re leaning forward just a little bit. You want to make sure you’re nice and tall, leaning forward in that dip position. You’re just really coming straight down and feeling that chest engage underneath and lifting up. The same thing as I did with the chest fly workout, as you’re coming down, hitting those handles, and then feeling like you’re driving those elbows, squeezing your elbows together to finish off that movement, squeeze, you know, engaging that.
Alright, so you’d be doing eight of those. All right, now we’re going into the decline chest press.
Decline Chest Press – 3 sets of 15 repetitions
I actually love this exercise, especially with people that either (a) can’t do dips yet, and (b) just trying to really get that squeeze instead of doing a dip.
The cool thing with this machine is I’ve got two cables here so I can, in essence, hook in both cables into these handles to make this twice as hard on both sides. You can hear me letting that air in and out. I do this so I don’t get injured.
It’s that same motion. We’re set up for a dip and my elbows are bent just like I would be doing a dip. The coolest thing about using the cable is you get that squeeze that you can’t get when you’re doing a dip. You get that squeeze that optimizes. When you’re trying to get that depth, you find that same spot, you feel that bottom, your checking gauge, coming up bending those elbows, keeping the shoulders driven down and squeezing, eight reps, squeezing.
We cannot get that tension when you’re doing the actual dip itself. You see how focused eight reps, squeezing that chest together at the bottom, and I mean, you can really add that pressure to those exercises.
Now, the key thing is that you’re actually using a plate wave which most people will use because they’re not comfortable to have these, you want to make sure you stay tight when you get those weights in place. That way, you’re not exposing your shoulders too much to see how that kind of crawled from one side to the other, locking that in so that way you can get the weights in the right spot without trying to grab heavyweights out wide and really hurting yourself.
Alright, so we have the wide grip pulldowns, driving their shoulders down, getting your lats engaged, the decline fly, and then the decline press down. Alright. That’s our second circuit of Cable Chest Workout.
Our third circuit is one of my favorites.
These are all my favorites actually though, I love training.
So, it’s going to be a cable pullover.
Cable Pull Over – 3 sets of 15 repetitions
Do you have to have a bar? No, I mean, these are obviously things that since I have and I want to show it to you. I actually did see one of these originally at a hotel gym and that’s why I ordered a bunch of them.
Grab your bench and make sure it’s centered. Come in and grab the center point of the cable, roll it out about three to four feet and we’re going to do a pullover. You can do these with barbells and dumbbells. Also, the same thing, I think it’s better with the cable because of the fact that you had that consistent resistance.
Alright, you got your arms locked in and then isolated motion and you’re pulling over, engaging. A hole is going around your chest out so you want to pull that move. You feel your whole chest rounding. It also has that serratus anterior underneath your armpits, keeping those engaged. We’re doing 10 of this. Some good stretches and a good pullover.
With this Cable Chest Workout and a cable machine, you have that resistance always pulling backward. You’re always engaged, or as if you had a dumbbell boom hit to the spot and there’s no resistance here. Your highest resistance point is when it’s completely right up and down, and your body is all the way extended but you lose that resistance as you’re pulling it up and over. The cables are fantastic. The best exercise for that pullover motion.
Cable Chest Workout – Circuit 3
Incline Chest Fly – 3 sets of 15 repetitions
It’s not a heavy movement also, but you want to make sure, just like I said, with the decline fly, you understand where the insertion origin points are. Therefore, you can really isolate that actual muscle itself.
The same thing with the inclined fly, you got to find that motion. That way you can kind of feel and get that muscle memory, the connection with your central nervous system, to where that’s supposed to hit. Feel where it hits and then you grab the handle and you see my hand, how’s the supine grip, and you want to find that point and you’re always kind of moving forward and backward until you find that point and you just want to be like, “Oh, there it is.”
The biggest thing with this Cable Chest Workout is people want to try and twist their bodies, go heavy. It’s not about going heavy, it’s not. You just want to find that motion, find that movement, and isolate this by doing a single arm.
We’re going to do 10 of these also.
So, this whole Cable Chest Workout circuit includes 10, 10, and 10. 10 incline flies, 10 pullovers, and 10 incline presses.
Cables are amazing for a lot of these motions, or resistance bands for that matter. Because when you get to that point, it’s still got great resistance kind of pulling you back other than using a dumbbell, for something like this.
Alright, so this is why the cables are typically a lot better for especially flys. Plus, the big thing too is you’re going past that center point and getting that full contraction on that muscle. You cannot beat that. I mean, at the end of the day, to get the most out of your cable chest workout and your exercises, to get a full contraction like that, it’s the best. When I say these things too, it’s not like I said never do dumbbells again, never use a barbell again, not even close to what I’m saying. Just saying these are great to do because of the fact that you’re getting the best bang out of it.
Alright, as you can see in this Cable Chest Workout, this is a pretty high incline. Since I isolated that upper chest, I want to take it, and just pound it out. The reason being is, the same thing with these cable machines, you can use the handles for these as well. Get that great contraction pushing them in together, just like I did with that decline press but I can go heavier when I use the bar. I can go heavier, but the greatest resistance against it. Just using that bar, and getting it set up right, make sure that’s nice and center, pulling it in so that we want to go straight up with it. It’s gonna be hitting that upper part of my chest and myself in there though.
The same thing, bringing to my thighs, lapping it up, and driving that back into the bench, tucking those toes behind your knees, and just driving yourself back. It’s the same thing as 10 presses. Grab that bar super tight. Squeeze that chest up.
When you actually do this cable chest workout, you are dying at this point. Trust me.
I actually got it yesterday. Driving those elbows, squeezing that chest, really rocking it out.
That’s the third circuit of your Cable Chest Workout. We’ve got the pullovers, followed by the incline fly, followed by the chest press, all in the cable machines.
This last circuit of this Cable Chest Workout is like a burnout circuit. It’s fun. It’s challenging. You’re just kind of burning out the chest, finishing it up. We’re going to be doing several movements.
There are three exercises on it.
We start off with a crossover push-up.
Crossover Push Up – 3 sets of 15 repetitions
We’re going to go into a push-up position. I do these from my knuckles. If you have a dumbbell, you can do a dumbbell on one side.
From my knuckles, I’m going to do a push-up and then you cross over, cores engaged, getting that chest pop to finish it. I go high and low with it. Five on each side. Push up, squeeze, squeeze, push up, squeeze, squeeze, push up to five on each side.
Cable Uppercut – 3 sets of 15 repetitions
It’s not your cardio uppercut. We’re trying to burn your body up and work your core. We’re trying to pop that upper chest again. You want your arms 90-degree bend, coming up, small movement, just across the body. 10 per side. Your arms don’t unbend or bend anymore. Cores engaged, shoulders are locked in tight, and just hitting that upper chest. You can see what is burning out.
This last circuit we’re doing also is just like two to four sets. It’s kind of up to you and how toasted you are. I’ll see you don’t wanna get hurt. But we want to blow your chest all the way out. So we’re doing it today.
Upper Chest Shrug – 3 sets of 15 repetitions
Staying in tight. You got the cable, and you’re just trying to pop that upper chest up.
This is great to do in front of a mirror or if you don’t have a mirror, just put your hand and make sure you can feel that upper chest popping up.
It’s a little heavier than exercise.
It’s not ridiculous, though.
This is the last exercise for the best cable chest workout.
If you guys want sets, reps, all that stuff, no guesswork, handpicked and typed up and handed over to you, just contact me. I wouldn’t get this over to you unless you want to take notes which is always awesome also.
If you don’t feel like trying to put together and plug all these programs together and figure everything out on your own, you want to get the best. That’s for you. What you’re trying to do? What you’re trying to accomplish? This might not be exactly what you’re trying to accomplish. Because to even get that good cable chest workout, to get that good chest pumping, to get that chest looking the way you want to look. You have to be at a lower body fat percentage just to get it popping out.
To get yourself to that 15 or 12 percent body fat if you’re a guy, or 17 to 21 percent body fat if you’re a woman, to get to that range, you need help, and you don’t want to guess and keep trying to figure it out and waste time. Message me, hit me up, say you want to work with me, let me get you connected with the 7 Figure Body Blueprint.
It’s freaking awesome, man, we use it, ignite meal planning system, super simple. If it’s not simple, you will not do it. Also, I got the accelerated PT method, which is a thing that I created, working with 1000s of clients, getting them the ridiculous results that they didn’t even think was possible at, 40, 50, 60 years old.
It is possible. I promise you that.
I got tons of comments and say, “Oh, I don’t have the right body type for that.”, “I don’t have the right body frame for that.”
I want to make sure that you guys get the description so that way you understand not only the exercises, and how to do them and how not to do them wrong, or how not to do them improperly.
Let’s go ahead and knock this out.
If you have not yet already, check out my video on dynamic warm-ups because whenever you do any exercise or exercise program, you want to make sure that your body is warmed up.
Alright, we’re gonna go ahead and do a…
Step Back Lunge
You’re gonna do all eight reps, all on the one leg. You’ll see how you’re stepping back and you want to make sure that when you’re doing this, you get a good step back. If you don’t want to use dumbbells, don’t use them, you make sure you have the proper form first. You only want to be sure you’re driving up through the heel of the front foot and make sure when you step back, your knee is going to be behind your toes.
This is one of the safer lunges to do. A lot of times, if you’re starting off, it’s a good one to do, you’re stepping away, you’re not lunging into it or you can actually push it near the top of your toes.
The next exercise is a good-morning.
You need one or two things:
You either hold two dumbbells in front of you, you’re gonna have stiff legs, and you’re going to keep pushing your butt back and it is very similar to your stiff-legged deadlift. But the good thing with this is you’re really engaging your core because you have your weights at a farther away from the access of what you’re trying to use. So since you had enough at your shoulders, your core is much more engaged because of where the dumbbells are placed.
2. Or you can grab a dumbbell and just do one dumbbell and make it heavier.
Good-morning is very similar to the stiff-legged deadlift, it’s just that the weights are up higher, either on your shoulders or in front of your shoulders.
Alright, those are the first two leg exercises of our legs and core workout, we’re going to do…
Ballistic Calf Raises
Instead of just doing calf raises, we’re making them ballistic, and you’re hopping from side to side.
When holding dumbbells and hopping from side to side, you’re also working your obliques and core as well. But with this one, make sure that your shoulders are back so that way you don’t hurt yourselfwhen you’re doing it because if you’re all forward and your shoulders are forward, the tendency to possibly hurting your back.
Always be watching yourself in the mirror, pay attention and mindfully of what you’re doing, that way you guys don’t get injured.
The next ones are…
The biggest thing with this, if you don’t want to engage your lower back, you also make sure your back is flat on the ground. You want to keep your hands under your butt so that way you keep your back and grow and you’re literally just popping your hips up and you only come down and not bring your feet all the way down because then lower back arches. You want to make sure that you keep that lower back driven into the ground, popping it up. If you do want to bring your lower legs down to make it more advanced, only go as far as you notice before your lower back comes off the ground.
So mindfully, you’re going into these exercises.
I like holding the dumbbell like this, preferably. You can use a kettlebell dumbbell, doesn’t really matter what you use as long as you’re using a weight.
Alright, so goblet squat, just like a squat. The core is super-engaged though because you’re holding yourself upright. Each one makes sure you stay in your heels and do a good squat. When people are starting with me, I usually put something behind them so that way they can sit their butt back and tap it to the box or stab or couch or chair, whatever you’re using.
A goblet squat, holding the weights like that, you’re gonna go ahead and sit your hips back into the exercise. Stay on your heels, keep your head up, staring at a focal point. So get a focus point out there, stare at it, keeping your head up, keeping that core engaged, driving through your hips. Core super engaged which is great.
The next exercise for our legs and core workout is…
You can do this without holding on to something. It’s great for balance. It’s just like a stiff-legged deadlift, except you’re doing just one leg. The biggest thing with this is keeping the dumbbell super close to your leg, push your butt back, keep your body square. Don’t twist into it to try to get deeper. Keep your back straight, push your butt back.
Also, I try to have people even honestly, knee forward so it helps them to drag through their hips and engage their glute and hamstring. You want to lean your shoulders back and transfer those hips. Stretch it down, everything’s controlled, it’s not a fast motion, you’re not flying through this trying to get it done. You want to do everything properly, mindfully understand your body, and the mechanics of it so that way, you get the best benefit out of it.
All right, so you’re gonna do both legs, and then we’re going to do a…
Single-Leg Calf Raise
Whatever hand you’re holding, the dumbbell in is the toe you’re rising up on. If you need to find something, if you have a step, and you want to use a step, the biggest thing is keeping that knee locked, and getting a good range of motion with your heel going up and down. Good ankle mobility.
Dumbbell Side Bend
You want your feet together, shoulders back, and you’re reaching away from the dumbbell.
I want to say 90% of the people do this wrong. They’re letting the dumbbell do all the work. You’re taking that dumbbell and you’re working opposite.
The same thing with goblet squats but this is a lighter exercise. When you do a goblet squat, it’s gonna be a lot heavier.
Curtsy Lunge is stepping behind your foot, tucking your foot and kneeling almost where your heel is and coming up. You can do all 10 of these to the same side and then alternate, or you can alternate in between each one.
This is great for hips. It’s driving through hips, building the glue, making all of it strong.
Like I said before, if you’re not advancing and you don’t feel you can do some of these legs and core workout, definitely don’t use weights at first. You can get used to something and then move into a more advanced motion.
You’re just laying on your back.
This can be a very heavy exercise. I teach all kinds of these like the barbell hip thrust, but this is just from the ground, driving your hips up, squeezing your glutes, so you’re pushing the dumbbell down in a downward motion so that way it stays up on your size when you’re doing this. Alright, so you just drive up, pushing through your heels, and squeezing your glutes and hips.
Slider Hamstring Glute Raise
I love sliders. It’s super easy to travel with and go anywhere. A good addition to make everything even more advanced.
So same thing, dumbbells on your hips, sliding in while lifting your butt. You’re not coming in and then lifting. You’re literally lifting, engaging the whole hamstring along the way and the insertion of wear ties in your glute, and then the finishing movement is a major glute squeeze at the end. Just keeping that there driving your hips up, then you drop your hips, slide back out, keeping your toes straight up. So your legs are flat, toes are straight up, and you’re pulling it in, you’re lifting before you start, lift and pull it sliding into you.
And the last one for this entire program is the…
Half a Turkish Get-Up
You want to hold the dumbbell directly over your chest.
The cool thing about this, to really get that core activated is you’re going to roll to the side, your obliques are locked up, and you want to finish with it above your head. The same way back down, elbow flat.
You’re working this hole of abdominal and oblique on the one side and the five of them and then five on the other side, the same thing rolling up onto your elbow. The dumbbell rotates and stays up and then finishes it all the way up top.
It’s a tough exercise.
You can do this at home, you can do this at the gym, you can really honestly do this anywhere that you have dumbbells or any type of weight. Hopefully, you guys enjoyed these legs and core workout.
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Guess what? Today, I’m going to be sharing with you the best chest exercises.
Super excited to share with you big concerns a lot of my clients have, not only face to face but a lot of questions that I get online as well. So hopefully this can clarify some of this.
I’m going to start with a typical one, everyone is aware of it, it’s the barbell incline bench press.
Incline Barbell Bench Press
You can do this with Dumbbell Incline Bench Press as well.
I like the dumbbells a little bit better but the biggest thing when you’re gripping your barbell is you want to make sure when you grab it, your hands are right at your elbows or outside your elbows just a little bit. You don’t want to be grabbing it in close because it turns up into too much more of a tricep exercise than it does a chest exercise. You want to get a good range of motion, you also want to get a good stretch on that chest as well so that way, you’re getting good motion with it. If you can’t get to your chest and are stuck in the row, don’t make yourself and force it and hurt your shoulders when doing so. As you get stronger and as you get into that range of motion, you’re getting that as deep as you can.
Incline Barbell Bench Press definitely hits those upper pec muscles. You’ll see this as we go on and get more into the isolation movements, you’ll see that upper clavicle, that pec joint, and it’s a good separation in there so you’ll be able to see the difference in that as well.
Incline Dumbbell Press with Reverse Grip
All right. This is one you might not be aware of but this is one of the best chest exercises. This is the incline dumbbell press but we’re going to do it with a reverse grip.
When you’re going to hold the dumbbell, lay down on the incline press, and the goal is to squeeze those dumbbells together as much as possible. So you’re squeezing them together and pressing up but the biggest part of this is the actual squeeze. I’m not a huge fan of chest flies but they’re necessary. because you do want to create that blood flow. It’s not supposed to be a major power movement, though, which a lot of meatheads turn it into. It’s not a power run but this, with that squeeze, you’re getting that cross body contraction. You’re squeezing those dumbbells together and just driving them up, squeezing the upper part of the chest.
Alright, we had the dumbbell reverse grip presses.
You could do this with a dip bar and the equalizer, it’s a little safer when you use a wall, but I’m just gonna use the post to the power rack. You’ll want something to climb so that way your feet are up but you also want to have the motion or a little more added in front of your shoulders.
So, you’re going to climb up and you’re coming down towards it, and pushing back up. You guys can start to see the upper part of your chest start to engage. If you don’t have bars, you can do this on the floor, pressing more upwards and back towards that bar or wall.
These are great, get you to use dumbbells as well to give you that force.
Landmine One Arm Chest Fly
This kind of forces your hands and arm to be in the right position. You’re going to come out and around and up, this is a landmine one arm chest fly.
The great thing I love about doing one arm motions as one of the best chest exercises is that a lot of times I’ll use my other hand to locate the part of the muscle that I’m actually using. This way, you can not only see it engage if you’re using the mirror, but you could also feel it engage just to make sure you’re hitting the right spot. Just a small angle variation, if you aren’t feeling right walking back a tiny step, you can be sure that it’s in that angle that you’re trying to reach that muscle.
Cable Upper Chest Fly
I’m going to take you to the cables. I’m gonna start off first with flex lines. These are the best pieces of equipment, if you’re going to build out your home gym, these all come into separate blocks. You don’t need all of these, I just have them because of my training facility.
It’s all done in air compression. I’m gonna grab a plus and a minus, it’s all with air, and you can go from as little as zero weight up to 300 pounds of pressure pretty fast. So you’re gonna lean forward, and we’re going to just concentrate on hitting those upper pec muscles for a chest fly.
Like I said, it’s not like a major power movement, this is something just to get the blood circulating, sometimes before you’re going into a major power movement that way you’re engaging those muscles ahead of time to get the most out of it.
Cable Half Moon
You can do this with bands or cables.
This is not a heavy exercise, either.
We’re coming up and under, and then coming up and over top, up and under, back and around and over top. Now if you see this, I had the cables line up directly below my chest so you don’t want these down low or up high, you want to be right where in the middle.
That’s the half moon. Another one of the best chest exercises.
Cable Incline Jammer
This is used by a lot of my athletes because they’re always popping but this is a particular area, a heavier exercise, and you’re just in an athletic stance. You’re just jamming those arms out there and you just gotta make sure you’re feeling that in the right spot.
That’s a great way to burn out or it’s a great way to get started going into your chest if you’re trying to build up your chest, your pecs.
Alright! Are you guys enjoying this?
Now we’re going into my favorite ones!
These next are best chest exercises and they’re not only sometimes not known about but forgotten about.
Let’s get started!
Lying Upper Chest Cable Fly
The big thing with finding that line of motion for your upper chest, you want to find that line and you’ll watch in the mirror to find it but you guys could see it’s separated from most of your major pec muscle which is in the upper part of your chest. Once you find that line, and you know exactly what you’re working with, that’s how you want to line up with cables to make sure you’re in that line to grow that upper chest, upper pecs muscles.
I’m gonna start off and all this stuff I do one-handed so that way I can always hold the area so I know exactly what I’m hitting and I can feel it going there.
I’m on a plyo box, you can use a bench, you can use anything, I just do this so I can kind of wiggle a little bit more to find the right area. Move around then you get to find that spot, you just kind of load it up and this is the lying upper chest cable fly. This is one arm and you always want to cross that plane seeing get that good crossover motion and you can really engage that upper pec muscle. The set that down, you roll right on the other side so you would find that same motion as well going into the other side.
Incline Single Arm Cable Bench Press
Then we have the incline bench press with the cable as well.
This is a fantastic one.
Earlier I told you about the incline barbell bench, you can do an incline dumbbell bench, you can do those reverse grip dumbbell benches, squeeze them together. But when you hook that cable on to these, and you’re doing a press or any motion, it’s so smooth, and you have the weight engaged the whole time. When you have dumbbells or barbells, there’s a point where you’re using gravity. Sometimes it’s weightless but it always has a different type of resistance along the way.
This is something where you are steady the whole time. So you’re finding that same muscle, upper pec, and you’re just pressing up. The same thing with that cable, it’s fantastic as you’re going right past the center part of my chest. You’re really getting a great engagement, and all those muscle fibers are firing. See how slowing control, you’re going to have a good lock in on that. It’s like boom, squeeze, you feel it, it’s engaged, and relaxed — coming out with that negative motion.
Alright, so those are two we have the incline chest fly, single-arm while lying, and then the incline single arm cable bench press.
The next couple is fun ones.
Cable Upper Cuts
This is a cross body uppercut.
So it’s an uppercut but sometimes I’ll use these as cardio. I’ll have them in the cables and they’re swinging away, twisting their waist, and using their waist. When I’m trying to engage the upper pec, you have that same motion, you stay in the uppercut position but instead of twisting your waist and twisting your body, you’re literally just coming across and up, coming across and up and just engaging upper chest muscles, you can see it moving.
That’s the whole part of looking in the mirror, checking yourself out for a good purpose to make sure you’re engaging those muscles.
Alright, the next one and the last one is going to be an…
Upper Peg Shrug
So you think of shrug and you think of your traps.
This is a good way to hit that upper pec nice and heavy as well. You can use dumbbells or kettlebells, but we’re here we got the cables, I love the cables. I can change the weight and make it as heavy as I want just with the touch of a button. So you’re here, and you’re coming across and up, coming across your body, and shrugging up. shrugging up and you can see it’s engaging tremendously.
These are all the best chest exercises, all of them.
Hopefully, I gave you guys a great lineup to throw into your workout programs. So that way you can really isolate and grow that upper chest, giving you that nice pec muscle.
If you guys need help, that’s what this whole thing is about, right? My 7 Figure Body Blueprint or I give you my accelerated PT method, and my ignite meal planning system because it all kind of goes together.
You really want the best out of this. Just reach out, DM me, go to my blog post, and you know, obviously sign up to work with me. And that way I can take care of you and you can get going in the right direction.
A lot of my clients are not young bucks anymore so we’re all dealing with injuries and ailments. This gives them the ability to work, but at the same time, not putting their lower lumbar at risk.
Lower lumbar is the lower part of the back, make sure that you don’t get hurt or tweak anything, and you’re able to stay in a stationary position bent over coming up and squeezing and really working those steps, alright?
The steps are right in the middle of your back and you’re squeezing up, squeezing it. I just want to show you guys these exercises, everything’s to whatever your ability is. Squeezing those rhomboids, your scapula, and back down. Good control both ways.
This is a great back strength exercise we’ve started with. This is fantastic for people that have any back injuries, it gives them the ability to work, and get those back stronger without injuring yourself any further.
2. Bent Over Scapula Shrug
This is a scapula shrug. So this will be a heavier weight, and you’re just going to relax. Let your shoulders relax in the long game, and then you’re going to shrug the barbell up. It’s the same thing working in that middle part of your back, working that scapula and your rhomboids, and then relaxing, okay?
Pulling the barbell up, shrugging it, and relaxing it back out. You can really see how it pulls in and tightens up that middle part of your back. A great way to hit it, you go hard and heavy with this back strength exercises.
So that would be your scapula shrug, alright?
3. Barbell Bent Over Row
Now we’ll go into these barbell variations or your typical ones that most people know about.
So you have your barbell bent-over row, you just pinch forward. Whenever you’re doing these back strength exercises, you have to stay safe, you gotta keep your back tight. The thing that I do when I teach my clients is anytime you get tired, and you feel your stuff starting to relax, that’s when you just want to stand up at the bar or just drop the bar. You want to live to fight another day, you want to work out, you make yourself better, get stronger, make more muscle, but at the same time, you don’t want to get injured because that puts you 10 steps backward.
Pinch that back, nice and tight, keeping it straight, and bent over. This is coming right to your sternum, right between your bellybutton and your chest at this angle. This is a barbell pronated grip and you’re just pulling it upright to that spot I’ve been sharing with you and controlling all the way down. You got to stand nice and tall, then squat and set it down keeping your back nice and tight.
4. Supine Bent Over Row
Supine is the underhand grip, the same thing as bent over supine row.
This one is coming more towards your belly button. You feel those elbows stay nice and tight to you and you drag them back, it’s coming into your belly button.
Just like that, alright?
In the back angle, pinch forward, sticking that block back and out, and pulling that belly button with that supine grip.
5. Barbell Isometric Bent Over Row
The next one is an isometric hole.
You bend over row, pop it up and hold it. Stick and hold it for five or ten seconds then give you that squeeze and then relax. This one you would do for typically like one to three repetitions.
The isometric holds, they’re brutal, but it’s a good way to change up your program though, and just to get something different. It’s a good finishing move.
6. Barbell Inverted Row
The cool thing about this is you can change the height of these for any level of advanced or beginner, depending on the person.
So the higher it is, the lesser tense it is, easier. And then the further down or the further up you put your feet in, the more invested you are, the harder and more difficult this is.
But this is also another great way to build yourself into pull-ups as well.
This is the barbell inverted row – relaxing those arms, pulling your chest up towards the bar, and relaxing down.
All of these back strength exercises, working your back muscles, your rhomboids, your scapula, your lats, pulling yourself up, exhale as you pull up, and then inhale as you come down.
That’s a lot already!
My back’s getting work, I don’t have any weight on here.
7. Meadow Row
Now, we’re gonna be doing the landmine row. This is the meadow, one of my favorites.
You’re coming to the end of the bar, and what you’re doing is you’re lining up to the middle of your chest and looking into the bar. The bar is a wedge into either the corner of a room or a metal contraption within the gym or garage that can hold the bar at an angle so that way you can lift and pull, and it’s not gonna slip and slide and go everywhere.
Alright, so you’re gonna line up, your foot’s nice and straight on the end of the bar, your back foot is at an angle where the collar is or the first plate, and you’re going to grab the end of the bar with your elbow on your knee.
It hits just a lot better than a dumbbell row when you would normally do a rhomboid pull or cable pull. It’s a great variation, you will feel a difference if you add this into your program, I promise you.
So grabbing at the end of the bard and ripping it up towards your shoulder. Not that you have a choice because that’s where it’s gonna go anyways, the bar’s tied into the wall, you’re just pulling it up, and it’s coming at your shoulder.
The same thing in a different angle, outside foot, lined up outside the bar, inside foot is at a 45-degree angle where the collar or where the first plate is on the bar. Grabbing the end, the end is lining up in the middle of your chest and you’re dragging it up straight towards your shoulder. It’s coming right across your chest, straight up to that shoulder.
If you trap caps, rhomboids, all of the above to the whole middle of your back, the top part of your back, great back strength exercises.
8. T-Bar Row
Then you have your traditional T-bar row.
The same thing, it’s in the landmine position, the bar is in the corner of the room or against that metal area so that way you’re not slipping and sliding. You’re gonna stand about four to six inches behind the collar, you’re straight in the bar, you’re going to squat down, and pick up the bar. You do that to keep your back safe. So you’re back’s coming, you don’t want to leave your back and want to make sure you keep it nice and straight, good control, and tighten it up.
If you feel yourself arching at all when you bend over, either set it down or pick it right back up until you feel like you’re nice and tight again. Pinching your butt back, and you’re gonna pull the bar towards your chest area, elbows are going out hitting that rhomboid area of your back again.
Squat down, setting the bar down, keeping your back nice as long as you drop your butt down to the floor, and setting that bar down.
That’s your T-Bar Row.
Wow, that was number eight already!
9. Single Arm T-Bar Row
Now we’re gonna go to the single-arm t-bar row. Same thing, just like you would line up for a lot more pull.
For that metal row, you’re gonna wind up on the side of the bar, the back of the bar is against the wall, you’re lining up the side of the bar, you’re going to place your outside elbow on your knee, your inside leg goes back, and you’re grabbing right behind that collar again.
This is very similar to the dumbbell bent-over row or a single-arm cable row except for the angle of it. It’s all about different angles, different areas of the back, and pulling it up. You really feel this in your collar a lot, driving at your elbow straight down.
The great thing with this in the landmine position is it forces you to do the right thing.
A lot of beginners start off and they’re trying to do a dumbbell row and they’re curling it kind of, they’re doing a lot of things. This helps force that position so that way it’s done properly.
Learn the technique, let your central nervous system pick up on those cues. That way, when you’re doing those other back strength exercises, you feel more confident, and you’re “Oh, that’s how it’s supposed to hit it.” Alright?
So those are the three exercises with the landmine, having that barbell wedges in the corner..
10. Barbell Straight Arm Pullover
This is one of my favorites, the barbell pullover.
It’s a straight arm pullover, but we’re on a decline bench. Your feet are up on the decline, laying down, holding that bar up, going about a little outside of the shoulders, and I prefer unhooking my thumbs. I’m just going straight arms straight back, really crushing those lats and your serratus anterior. All of these finger muscles in your lats that connect your chest and your heart together, they look really pretty.
Stretching back, good stretch, and pulling over, only going to allow your chest but the reason I like it on the decline is just the amount of range of motion that you get when you’re doing this. It’s just much better than if you’re on a flat on a bench.
Hopefully, you guys feel like this is some great information.
I can’t wait to see some of the comments. I love reading all the comments that you guys post. It really helps me come up with not only good quality information to share with you guys, but it keeps me moving and finding out what you guys are looking for out there as well.