Chest & Biceps Finisher - The Ultimate Push-up Workout - Body Weight & Iron Master Dumbbells

all right let's get into it push up Jack tap on the way down spread your legs out like you're doing a jumping jack on the way up you're going to tap your opposite shoulder 45 seconds do as many as you can stop if you need to slow down if you need to remember if you're going slow you're still doing it okay it doesn't have to be full intensity full speed sometimes I do this after a chest workout where my muscles are already a little bit used a little bit fried okay this is the finisher in some cases this is my first movement of the day and still no matter what this first exercise for some reason always seems difficult more so than even in the second round of doing something very similar don't get discouraged [Music] all right take a second rest stretch it out you got about 15 seconds in between each set push up Jack all right [Music] on the way down jumping jack and push up at the same time oh yeah okay let's get as many of these as possible in 45 seconds again if you can't proceed hold High plank for a minute do it again if you need to go back into child's pose for a couple seconds and just take a little breather do so but keep trying keep pushing forward [Music] a few more seconds grab a couple more [Music] child's pose chill out [Music] starting to feel that deep swell fires burning on the inside get ready for plank Jack push-up so in high plank you do the plank you do the jumping jack Type move then proceed into a push-up so a little less intense still quite intense plank Jack push up Jack Russia go for it you know if you can't go all the way down and come all the way back up just do plank Jacks without the push-up just do like five plank Jacks without the push-up and then maybe try to sneak one push-up in at the end of the day if you're doing this and you're holding yourself from high plank it's still a good place to be see I gotta cancel out sometimes and get back into it all right take a breather deep swelling in your muscles at this point man all right plank walk push-ups so basically you're gonna take your hand to the center underneath your body do a push-up while you move your leg over to the side Hand Center leg over push up Hand Center leg over push-up keep it moving and if you have to just move back and forth without the push-up then do that if you have to take it slow do that there's so many different modifications that can be done in here I'm just kind of showing you the kind of advanced the intermediate Advanced like I'm 48 going on 49. I know where I stand physically as far as my age group but I know that you know a younger fella can probably do this without very much problem go to your level and then try to exceed that a little bit without putting yourself in danger get ready now these usually are called push-ups however in this case this is no moved knees on the ground push-up normal speed if you have to slow it down slow it down if you have to pause pause just keep it going keep getting them you're getting so deep into those muscles here you're done you're gonna feel more pumped than any time you've ever done weights if you do this after weights yeah that's the feeling I like the most [Music] all right we are getting into it [Music] yep wow I was right [Music] now back on your knees similar position where you would do the knees down push-ups eat countdown eight seven six five four three two one back up two three four five six seven eight back down same thing slow down slight pause at the bottom slow back up and adjust taking every last little bit of muscle energy that you have out this will be the last set before we break for biceps [Music] come on baby yeah all right now get your dumbbells I like to separate them by five to ten pounds so for a very long time I was using 20 25 30. I recently got the Iron master dumbbell set giving me the ability to create some dumbbells that are a little bit higher so right now today I'm going 25 35 40 and I'm gonna do 15 reps with the lightweight 12 reps at the medium weight eight reps with a heavy weight and I'm gonna do both arms in that manner and then I'm gonna switch it and then I'm gonna reverse it I'm gonna do eight reps with the heavyweight 12 reps with medium weight and 15 reps the lightweight now let's start with the light weight for 15. and this shouldn't really feel too aggressive and again I like to do this following like no a typical bicep workout with weights this is the finisher man this is the thing that just takes you into the home stretch breaks that muscle down so you can rebuild it back up let's go next week 12 reps [Music] those iron master dumbbells fantastic space-saving efficient solid functional awesome piece of equipment I can't say enough about them [Music] except I wish I could change the weights a little bit faster okay now up to the heavyweight then you have to determine what that is for yourself right we're gonna do this for eight reps for me I'm at a 40 for this maybe it's a little bit of a stretch but I want to push myself yeah there may be some slight swings in there there may be some cheating a little bit but at the end of the day when you do that many reps if you keep going through and keep going through it you'll get what you need and just like with the chest work that we're doing here the arm pump that you get from this is second to none it's unbelievable remember you're gonna keep that elbow on the leg we're doing hammer curls here of course you can do this in a traditional way if you feel like it again there's the variations you do what you want to do this is just the guide the guide for me is this simple kind of pyramid right it's it's light medium heavy light medium heavy heavy medium light heavy medium light switch sides okay you can do this standing as well with two dumbbells at the same time which I often do [Music] 12 reps here [Music] outside [Music] foreign [Music] heavyweight eight wraps again if you're pushing too hard if your form is compromised a lot lower your weight okay this is this is grueling the real grueling part is when you pick up that light weight that you were just tossing around for the first set on the way on the way back [Music] we're almost at the halfway point through this upper body finishing workout okay now reverse it we're gonna go heavy medium light eight reps 12 reps 15 reps however sometimes if I'm feeling it this is where I'll do my own personal modifications if I know that I'm exceeding like a weight class or if I feel really good that day for whatever reason sometimes I'll make this first set 10 reps sometimes I'll even make it 12 reps if I can get it um then I'll I'll modify the the next sets to follow I'll make sure to always stay symmetrical and that I'm doing the same amount of wraps on each side foreign 12 reps here I mean at this point on this arm at this spot you should be feeling it okay if you're not feeling it your weights are too light and if your form is super compromised your weights are too heavy so this is the lightweight okay and I just want it to be clear okay this is 15 reps here that when I started doing this I started with 10 15 20. so it wasn't like I was slinging these heavy weights around not that I'm really slinging heavy weights around now but they're they're definitely considered sitter but you do this with the 10 a 15 and a 20. and test it out you know if if you don't have that kind of strength then like I started with my my 13 year old son I have him doing um a seven or eight whatever that thing is down there 8 10 15. and he recently bumped up to 15 to 20. [Music] so you'll adjust these over time to meet your needs this is just a guide all right that was a heavy set on the opposite side now we're down to the medium set 12. let's go you got it come on [Music] and don't don't be so concerned about that swing right swings a little bit whatever when you're doing this you'll know what I'm talking about when you're done doing it you'll really know what I'm talking about the pump is unreal come on baby one more let's go 15. the lightweight again you'll be blown away at how heavy that lightweight feels in the final 15. and remember if it's too late then you're just already into it then on that light set go for 20 reps go for 25 reps whatever just make sure that you are just working so hard those last five six seven reps that you can't even believe you know you could probably do another one and it's just unbelievable how hard it is to do lightweight okay now this is the the finishing finisher the close push-up Jack so take your hand a little closer because we're going to focus a little bit more on triceps and inner chest damn dumbbells [Music] all right so normally here for some reason I feel like I have more energy on the second round in this first set than I did on the first or second set of the first round it's very strange but it's like the first round gets you like ready and primed and this is where you take it home this is where you really do the fashion okay so I'm always good on this first set for like 20 to 30 reps yeah sometimes I like to do a pause little pulses and stuff like that [Music] working out child's pose get ready for the next set okay slow dive push up so it's a close grip push-up when you on your when you're on your way down you're gonna lean for just a little bit and then the way back and push back into your heels forward a little bit and push back yeah you're really engaging your triceps and your Center chest with this one you're actually working your entire chest in every way your triceps your shoulders in every way this is this particular set is the one that really gets me to that place it's just like it's unreal and it gets harder and harder again sometimes I'll take a big pause at this at the top get the energy pushed back into those tries come on keep it going oh God all right just a few more here and you're done [Music] lap push-ups this is pretty insane you'll get a sore back from this okay so the hand is pretty much centered you know and I like to use those lines on the ground while my other hand is out to the left or to the right okay it's pretty odd just make sure you're prepared for it [Music] but you know we're working this entire upper body bars here right and so this does definitely incorporate more back okay not that all push-ups don't because push-ups do incorporate and use a lot of back muscles actually but this particular one is targeting that and the first few times that I did this I got really sore like I did a full-on back workout so it's an interesting move that I really like and I can usually squeeze out 10 of those in that set ten total that is not 10 on each side feeling real pumped at this point like exhausted sweating but I'm gonna keep going back to the knees okay this is just a little pulse so you're not gonna do a full push-up you're gonna do four or five inch pulse as many as you can [Music] yeah sometimes I'll come to the top and hold on for a second it gets really intense at this point like if you've made it here and you're still going on you'll know what I'm talking about it gets brutal [Music] and then when I'm done with this I literally feel like I imagine what the Rock feels like um even though I'm five seven the buck 62 or whatever I am [Music] it is the deepest best swole you get from just some floor work man it's crazy all right this is it this is the finishing move last the most awful okay actually I take it back this is the close a count we have two more left I got you all fired up I lied eight down eight up okay again we're getting to the end of this so if you only have six down and you just gotta get right back up then fine just get through it but if you can close grip eight countdown hold it for a little bit at the bottom eight count up ah your arms should be shaking your chest should be shaking like you should be really really in it now [Music] I get that last one all right no lies this time the finishing move so what I'm gonna ask you to do is on your knees you to come down to a hover okay and when I say knees up just exactly where your feet are positioned and you're in a hover just lift your knees off the ground and hold it for 10 seconds okay you ready knees up ten nine eight seven six five ah I made it five seconds whatever Knees Down child's pose for a second let's go back down ready knees up knees up keep them up keep them up come on Hover hold it all right child's pose home stretch here the last 10 seconds are you ready on the way down hover knees up nine eight seven six five four three two done That's it man bounce back up keep going baby look at that pump oh god it feels crazy okay full body sweat 20 minutes whether it's the finishing moves or if it's your it's your only workout no matter what this is an awesome thing to do so have at it let me know what you think