Quick 6-Minute Chest Day Superset | How To Drop 2 Pant Sizes With Coach Jonny
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What’s up, Six Pack Shortcuts? Jonny here with a very special guest I want to introduce to you all. This is Hamza – one of my badass coaching clients that I’ve helped to drop 2 shirt sizes and 2 pants sizes so far! He’s looking good, feeling good, and the journey’s only just begun.
1:08 – What motivated you to start coaching with Jonny: You know, guys, we’ve all been there – whether it has to do with losing weight, building muscle, or both – when you take a look at yourself in the mirror and say “you can’t look like this anymore.” Enough is enough when you dread or avoid mirrors because you aren’t happy with how you look. Don’t dread checking yourself out in the mirror, because you have the power and will to make that all change if you take the right steps forward.
1:30 – Best Part of Being Coached By Jonny: You can balance what’s needed to make a big change very easily with life. Quick, to-the-point workout routines for the gym, cheat meals factored into your nutrition, and flexibility. If you don’t need to ask a whole lot of questions and just do it, it makes it a whole lot easier to make a change for your health and fitness.
Now that we’ve gotten to know a bit more about Hamza and how coaching with Jonny has been going, it’s time for a kickass chest day in the Clark Shao Memorial Gym., Let’s get it:
2:57 – Incline Dumbbell Presses to Tricep Cable Rope Extension Superset: 10 reps to 10 reps for 3 sets. For Incline Dumbbell Presses, remember to press straight up and have the full range of motion. You want to start with the weights up and your arms extended already, lowering the weight until your arms create a 45-degree angle with your triceps parallel to your chest. As for Tricep Cable Rope Extensions, retract your shoulder blades back and focus on keeping your elbows in the same place throughout the entire movement. Pull straight down, making sure to fire and flex those triceps at the bottom.
QUICK TIP: One of the best ways to start your day is with a quick workout. You don’t need to be in the gym or training for 2+ hours either, rather, have your road map to train already laid out and get it done – quick, in-and-out.
7:31 – Flat Barbell Bench Press to Dumbbell Skullcrushers Superset: 10 reps to 10 reps for 3 sets. When you’re benching, you want to push back and dig your shoulder blades into the bench pad. Remember this is actually using a few other muscles to complete: your lats will be engaged and tight to help keep a straight bar path down and control the weight, and even at the bottom when the weight contacts or gets close tone your chest, you actually are using some leg drive through your planted heels to drive the weight back up. For Dumbell Skull Crushers, grab a weight in each hand, laying backward with your hands making fists with your palms facing one another. With arms extended straight up and at a shoulder’s width apart, focus on keeping your elbow in place and controlling the dumbbells path backward towards the body. Once your arms create a 45-degree angle where your forearms are parallel to the body, really drive the weights back up and fire those triceps.
Hamza mentioned not ever doing Skullcrushers with dumbbells before, and that’s perfect! Because you want to be mixing it up when it comes to training with barbell weights versus dumbbells so you not only keep the body guessing with different variations, but to ensure you don’t create any muscle imbalances by training both arms separately.
And there you have it, guys. A workout that hits both your chest and triceps in just 6 minutes. Like I always say, you don’t need to commit hours and hours in the gym when you learn to train smarter, not necessarily harder.
How is your fitness transformation going? Are you beginning to notice you hit a plateau where things aren’t changing as much anymore? What muscle groups are you still struggling with? Let me know in the comments below so I can keep cranking out the content with the answers you all are looking for.
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We’ll See You Next Time,
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