Home workout routine Day one: chest, triceps, side delts, & legs Day two: back, rear delts, traps, biceps, forearms, & abs • Concentric (lifting) part of exercise should be explosive and have intensity to activate fast-twitch muscle fibers which are not activated as much going slowly and these contribute most to muscle size (and squeeze contraction). • Eccentric (lowering) part of exercise can be prolonged and controlled instead of letting the weight drop because more muscle is torn in the eccentric part. • Failure: cannot do any more reps in a set. Each set going to failure then doing multiple drop sets by lowering the weight and going to failure again, at end of each drop set doing partial reps (half reps) to failure and at end of last drop set doing pulses (mini reps) (imagine the muscle being like a balloon and trying to blow it up with short fast breaths). • Non-effective reps are non-difficult reps which do not build muscle and are used to get to difficult reps which do build muscle called effective reps. To save time by doing less non-effective reps can have a rest between sets of around 30 seconds, or can do just one drop set then when on last weight repeat many sets of waiting around five seconds and doing more reps, partials, and pulses and this makes light weight feel heavy which also saves time by not waiting, doing non-effective reps, and having to change weights. Day one: chest, triceps, side delts, & legs Chest • Upper chest: incline dumbbell press • Inner chest: single arm cable pulley system or resistance band crossovers (lower chest: cable high point down, upper chest: cable low point up) (keep elbow bent), after single dumbbell hex press incline or flat bench (strongly squeeze hands together) • Mid and lower chest: dip station leaning forward to target lower chest (can be weighted: dumbbell held by feet, dipping belt, or weighted backpack), drop set leg supported dips • Press ups using bars/ handles, drop set kneeling and seal press ups Triceps • Cable or band push downs (bar attachment), for band drop sets can use lighter bands and or stand nearer to the door • Cable (two ropes gives length) or band kickbacks (leaning forward and pulling down behind body), drop set dumbbell kickbacks • Dip station in upright position to target triceps or can also be done off the side of a bench, drop set leg supported Side delts • Dumbbell lateral raises, drop weight when no longer reaching horizontal to keep full range of motion Legs • Dumbbell squats, and or single leg dumbbell split squats, next leg day wide (sumo) dumbbell squats for inner quads • Dumbbell, kettlebell, or barbell glute bench bridge (hip thrust belt can be used to hold weight), after unweighted single leg bench bridge • Band hamstring curls using ankle straps with D rings, quad extensions can also be done: toes pointing outward targets inner quads, toes inward targets outer quads. Or instead of band hamstring curls, Nordic curls can be done using a Nordic curl door anchor (a stick can be held to assist) • Single or double leg dumbbell or kettlebell calf raises (standing on a platform increases range of motion) Day two: back, rear delts, traps, biceps, forearms, & abs Back • Neutral grip pull ups (can be weighted), after close grip cable or band lat pulldown, next back day wide grip pull ups and pull down • Bent-over dumbbell row (elbows tight to body pulling them back to lower back), can also be done seated and row high for more upper back, or can also be done leaning back with cable or band Rear delts & traps • Cable (two ropes) or band face pulls (can raise hands in the contracted state to also target lower traps), drop set with rear delt dumbbell flies or band reverse flies • Dumbbell shrugs, after leaning forward (kelso) shrugs to also target lower traps (seated bent forward on edge of bench, lying on front on an incline bench, or leaning back with cable or band) Not doing front delts because they get worked on chest press and dips and so can be overworked Biceps • Dumbbell curls • Dumbbell hammer curls (cross-body and straight) • Bicep concentration curls, drop set can use opposite hand to assist lift the weight Forearms • Dumbbell forearm curls (can also be done with a forearm exerciser (front and back) (using two saves time and allows equal amount without need to count)) (quick pulses brings forearms to failure quickest) Abs & obliques • Cable or band crunches, drop set weighted crunches • Reverse crunches, or knee tucks, or hanging or dip station (or captain’s chair if have) leg then knee raises (last two can hold dumbbell with feet) • Cable (standing (handle) or kneeling (rope)) or band oblique crunches, drop set oblique crunches (lying on back or side) (can be weighted), or lying, bench, or hanging leg raises but twist legs then raise knees to each side (corkscrews) (can hold dumbbell with feet) • Finish with a few circuits of crunches, oblique crunches, reverse crunches, and corkscrews Repeat from day one Legs and abs could also be done as a day three instead of two Neck: press hands against front, back, and sides of head one at a time and push head into hands, or lay on bench or bed with head over end and lift head up and down on each side and a weight plate can be held to head to make it harder Running: Asics RunKeeper app is good and free
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Home workout routine
Day one: chest, triceps, side delts, & legs
Day two: back, rear delts, traps, biceps, forearms, & abs
• Concentric (lifting) part of exercise should be explosive and have intensity to activate fast-twitch muscle fibers which are not activated as much going slowly and these contribute most to muscle size (and squeeze contraction).
• Eccentric (lowering) part of exercise can be prolonged and controlled instead of letting the weight drop because more muscle is torn in the eccentric part.
• Failure: cannot do any more reps in a set. Each set going to failure then doing multiple drop sets by lowering the weight and going to failure again, at end of each drop set doing partial reps (half reps) to failure and at end of last drop set doing pulses (mini reps) (imagine the muscle being like a balloon and trying to blow it up with short fast breaths).
• Non-effective reps are non-difficult reps which do not build muscle and are used to get to difficult reps which do build muscle called effective reps. To save time by doing less non-effective reps can have a rest between sets of around 30 seconds, or can do just one drop set then when on last weight repeat many sets of waiting around five seconds and doing more reps, partials, and pulses and this makes light weight feel heavy which also saves time by not waiting, doing non-effective reps, and having to change weights.
Day one: chest, triceps, side delts, & legs
Chest
• Upper chest: incline dumbbell press
• Inner chest: single arm cable pulley system or resistance band crossovers (lower chest: cable high point
down, upper chest: cable low point up) (keep elbow bent), after single dumbbell hex press incline or flat bench (strongly squeeze hands together)
• Mid and lower chest: dip station leaning forward to target lower chest (can be weighted: dumbbell held by feet, dipping belt, or weighted backpack), drop set leg supported dips
• Press ups using bars/ handles, drop set kneeling and seal press ups
Triceps
• Cable or band push downs (bar attachment), for band drop sets can use lighter bands and or stand nearer to the door
• Cable (two ropes gives length) or band kickbacks (leaning forward and pulling down behind body), drop set dumbbell kickbacks
• Dip station in upright position to target triceps or can also be done off the side of a bench, drop set leg supported
Side delts
• Dumbbell lateral raises, drop weight when no longer reaching horizontal to keep full range of motion
Legs
• Dumbbell squats, and or single leg dumbbell split squats, next leg day wide (sumo) dumbbell squats for inner quads
• Dumbbell, kettlebell, or barbell glute bench bridge (hip thrust belt can be used to hold weight), after unweighted single leg bench bridge
• Band hamstring curls using ankle straps with D rings, quad extensions can also be done: toes pointing outward targets inner quads, toes inward targets outer quads. Or instead of band hamstring curls, Nordic curls can be done using a Nordic curl door anchor (a stick can be held to assist)
• Single or double leg dumbbell or kettlebell calf raises (standing on a platform increases range of motion)
Day two: back, rear delts, traps, biceps, forearms, & abs
Back
• Neutral grip pull ups (can be weighted), after close grip cable or band lat pulldown, next back day wide grip pull ups and pull down
• Bent-over dumbbell row (elbows tight to body pulling them back to lower back), can also be done seated and row high for more upper back, or can also be done leaning back with cable or band
Rear delts & traps
• Cable (two ropes) or band face pulls (can raise hands in the contracted state to also target lower traps), drop set with rear delt dumbbell flies or band reverse flies
• Dumbbell shrugs, after leaning forward (kelso) shrugs to also target lower traps (seated bent forward on edge of bench, lying on front on an incline bench, or leaning back with cable or band)
Not doing front delts because they get worked on chest press and dips and so can be overworked
Biceps
• Dumbbell curls
• Dumbbell hammer curls (cross-body and straight)
• Bicep concentration curls, drop set can use opposite hand to assist lift the weight
Forearms
• Dumbbell forearm curls (can also be done with a forearm exerciser (front and back) (using two saves time and allows equal amount without need to count)) (quick pulses brings forearms to failure quickest)
Abs & obliques
• Cable or band crunches, drop set weighted crunches
• Reverse crunches, or knee tucks, or hanging or dip station (or captain’s chair if have) leg then knee raises (last two can hold dumbbell with feet)
• Cable (standing (handle) or kneeling (rope)) or band oblique crunches, drop set oblique crunches (lying on back or side) (can be weighted), or lying, bench, or hanging leg raises but twist legs then raise knees to each side (corkscrews) (can hold dumbbell with feet)
• Finish with a few circuits of crunches, oblique crunches, reverse crunches, and corkscrews
Repeat from day one
Legs and abs could also be done as a day three instead of two
Neck: press hands against front, back, and sides of head one at a time and push head into hands, or lay on bench or bed with head over end and lift head up and down on each side and a weight plate can be held to head to make it harder
Running: Asics RunKeeper app is good and free
You are amazing bro 🤜🏽🤛🏽
You changed my Life , Love from India 🇮🇳❤
You can truly train anyone bro
I Am from Pakistan and I Love Your Content You Inspired Me A Lot For looksmaxing
Pretty good I would add something for hamstring though maybe Romanian deadlift and would do pull ups instead of the lat pull-down
Bro I Am from Pakistan and I love your content brother much Love 3>
Nice video man, mustache looking hella good! I’ve been doing a full-body workout for awhile now and it’s been working well for me! I’m wondering if you could help me something. I have almost a too sharp jawline, nearing a 90* degree gonial angle. Is there any way you can grow your chin downwards naturally to combat that? Thanks!
Good to know I’ve been reaching out to 20 different brands just to get a hair sponsor for my other channel and you got a full fitness machine in your room like seriously
Maybe this is good for first month on the gym but after that i recommend buying a workout plan from profesional.
can u do a vid on workouts with only dumbells
Firsttt notice my bro brett
Love From Pakistan Gentlemen 3>
Broski Brett, when was that thumbnail pic taken 👀
Ooh, it's Connor?!
no stop! Youre doing a zac efron. It makes you look older. Can you talk about how to get muscle but keep cholesterol low? Thanks
Bro started 💉 maxing
You're doing a fantastic job! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). How should I go about transferring them to Binance?
That mustache 💀
Perfect bodyweight only workout?
Yoooo first