↓ Full workout is further below in this description ↓
Last Week (Easy Diet Meal Prep) ► https://www.youtube.com/watch?v=TuOYF2_oGaU
Fat Loss Vlog (Playlist) ► https://www.youtube.com/playlist?list=PL26HeTCO57qdk9OhgCEea7T-viu4eJqoX
Fitness ► https://www.youtube.com/playlist?list=PL26HeTCO57qdTtQGKAX9GJ_3QEoAVbMpM

My Coach Shelby Starnes: http://www.shelbystarnes.com

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Music:
Sandrock’s Theme
Hideki Naganuma- https://soundcloud.com/hideki-naganuma
Mick Gordon- DOOM OST https://www.youtube.com/watch?v=Jm932Sqwf5E

——————————————-
WORKOUT:
DAY 1
Chest / light delts and triceps

Incline Dumbell Press – 3 sets of 15 to 20 reps to warm. Then find a tough weight for a set of 12 reps, then 10 reps, then 8 reps, then 6 reps (adding a little weight each set). Get a good stretch at the bottom of every rep, and a good hard flex at the top too. Every rep like that.

Incline Barbell Press – 1 set of warm up then 8 sets of 6 reps with 1 minute breaks. No locking out. Not too heavy, we want good form on every set.
Stretch Pushups – 3 sets to failure http://youtu.be/09kPkRM8In4

Dumbell Side laterals – 8 sets of 8 with 1 minute rest periods. Not super heavy – keep good form.

Rope Pushdowns – a couple light warmups then 8 sets of 10 with 45 second breaks.
Flex hard at contraction on every rep for 1 second

==========================

Day 2
Calves / Back /biceps

Seated Calf Raise – use a moderate weight for 10 sets of 10 reps – take 45 seconds between sets

Dumbell Rows – 2-3 warm up sets of 15, then 8 sets of 8 reps. Not too heavy, we want good form on every set.
Chin up death – 12 sets of chins here – 4 sets to failure with a moderate grip, then 4 sets with a neutral palms facing each other grip, then 4 sets out wide. If you can’t get at least 6 reps, use an assist machine.
Chest Supported Rows – 3 sets of 10 reps – get a good stretch on these, and a 1 second flex at contraction on every rep
Dumbbell Shrugs – 3 sets of 12 reps, with a 3-second hold at the top (flex hard) of all reps

EZ Bar curls – 2 warm up sets of 15, then 8 sets of 8 with moderate weight. About a 45 second rest break

==========================

Day 3 Glutes / hams

Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets.

Stiff Leg Barbell Deadlifts: work up to a heavy set of 6 reps, and do 4 sets of 6 with it, then do a 5th set of 20 reps (lower the weight a good bit)

Walking Dumbbell Lunges – 4 sets of 10 reps on each leg. Do all reps on one leg, then come back doing all reps on the other leg

Hyperextensions using hamstrings (focus on pulling up with your glutes and hams, NOT your lower back) – 3 sets to failure at bodyweight only

==========================

Day 4 –off
Day 5 – shoulders and arms

Dumbell bent over rear laterals – 8 sets of 8. Not too heavy, we want good form on every set.

Dumbell Side laterals – 8 sets of 8. Again don’t go too heavy, use a moderate weight with good form on every set.

6 Ways – 4 sets of 8 see here for video: http://www.youtube.com/watch?v=E-cCXkSi7IQ

Rope Pushdowns – 2-3 warm up sets – 8 sets of 10 with 45 second breaks Flex hard at contraction on every rep for 1 second

Pronated db kickbacks (keep palms up entire time) – 8 sets of 8 reps

EZ Bar curls – 2 warm up sets of 15. 8 sets of 8 with moderate weight. About a 45 second rest break.

==========================

Day 6 – off

Day 7 – legs
Standing Calf Raise – find a challenging weight for 20 reps and do 5 sets with it – about 1 minute rest between sets

Lying Leg-Curls – 2-3 warm up sets of 15 reps. Standard pyramid. 15 reps, then 12, then 10, then 8 reps. All with strict form. On the last set, after you finish the 8 reps, do 15 partial range reps out of the bottom / stretch position. Just come up about 6 inches or so.
Leg Extensions – 2 warmup sets of 20 reps, then 3 sets of 10 reps all with 2 second flexes at contraction. Try to add a little weight each set.

Squats – 2-3 warm up sets of 10. You are going to use the same weight for 8 sets of 8. Challenge yourself but all reps should be with good form

Walking Lunges – 2 sets of 20 reps on each leg (hold moderate weight dumbbells)

Stiff Leg Deadlifts – 4 sets of 10 reps. Get a good stretch on all reps, and come up all the way and squeeze glutes at the top of all reps

———END WORKOUT WEEK————-

#FATLOSS #fatlossvlog #training #gym #weightlifting #weightliftingroutine #powerlifting #bodybuilding #squat #deadlift #benchpress #bench #weightloss #weightlossvlog

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46 COMMENTS

  1. hey everyone! one of the upcoming weeks video will be a Q&A. please leave a question here re: fat loss, training, powerlifting, etc. and i will answer it in that video! thanks

  2. Got a little confused halfway though? So day 4 is steady state cardio? How long do you usually do it for? Also, how many sets do you do for the leg press?

  3. Love your videos and please keep them coming but also, PLEASE, can you take it a bit easier on the music? Thanks a bunch! Started training with Shelby thanks to you :))

  4. Constant muscle gain and fat loss at the same time is possible through a 10% calorie deficit and a positive nitrogen balance. It's human anatomy.

  5. You know there are a ton of guys which just go 1 or 2 times a week to the gym and have a dream body.. And there is someone like you, who put so much effort on this, goes like the whole week training and get so tiny results for it. Fuck those genetics..
    Keep doing please! Don't give up. You're motivating me and I'm sure that you're motivating tons of other people.
    You deserve more subs and clicks!!!!!
    (Sorry for my english)

  6. Any recommendations on camera or lighting equipment. all I have is cell phone but would like more intro camera stuff to document progress…

  7. Good progress brotha keep up the hard work keep upping the weight
    AND KEEP THE JSRF MUSIC COMING

  8. Hey Bernie, what's the reasoning behind doing all these different assistance exercises with crazy volume instead of doing the same (or less) volume on the main lifts ? Is it to increase work capacity ? Hypertrophy ? Deplete glycogen ?

  9. You can gain muscle and lose weight no matter what. Up your protein bro and up your carbs (a little) and keep your fats low enough but not too low where your hormones go hay wire.

  10. point both toes forward during the row and slightly lunge keeping your back straight.

  11. keep it up. It is hard getting back into it. I am coming of my 3rd fat. it is a slower process well older.

  12. The second song took me back to Jet Set Radio Dreamcast days 😍 – enjoying your videos man, super interesting to see your training routine! I'm trying to get better on the training front – this is helping! 👊🏽👊🏽👊🏽

    KEEP NAILING IT!

  13. bro you gotta start focusing on your traps and shoulders more. They are def lagging on your physique and you could easily bring them up on a cut.

  14. no wonder your tired your over-training your doing too many sets on exercises whilst cutting

  15. Hey Chubbyemu, can you make a video on a at home weight loss workout if you have not already? I cannot afford a membership but my weight really concerns me. I tried a workout but it just did not feel right.

  16. To the dude at 3:50 who thought no one would notice you skimping on those burpees. . .

    Hey :> the world was watching

  17. how long does each workout last ? people say always: "don't train longer than 45 mins or your gains are gone" or anything like this.

  18. great videos. I hope you don't mind me asking what camera and video edit software do you use?

  19. What's your opinion on intermittent fasting? I tried it out on my channel for a bit, would love to get your opinion on it though!

Comments are closed.