Home Workout for Mass - Build Muscle at Home
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Uploaded by theworkoutcorner on 05.10.2011
Transcript:
bjbj [Music] >> RYAN: Hey what's up guys this is Ryan from TheWorkoutCorner.com and today
we're going to go over a workout that you can do at home with just a pair of dumbbells.
The purpose of this workout is to help you develop and build your upper body mass as
well as raising your metabolism to burn fat. Now this workout is based on a lot of gymnastics
conditioning principles from the workouts that I use to do when I was a gymnast. So
you don't have to be a gymnast to do this stuff I mean it's very simple. There's one
exercise that's a little bit harder but they're progressive steps that you can take if you
can't jump right into it. I'm going to do a basic overview of some of the exercises
in this workout program. If you're interested in building your upper body mass and burning
off some fat at home and want to try this program you can download it absolutely free.
Just click the link below and that will take you to where you can download and get started
on that today. So the first exercise that we're going to start off with is a little
tough they're handstand pushups. And these are great for building and developing overall
upper body mass that hit your shoulders, your triceps, your chest, your core. I mean everything
is going to kind of swell up with this shoulders being the primary focus point. Dive bomb pushups
or dive bomber pushups, I think they're also called Hindu pushups. It's kind of a whole
bunch of different names but these are great upper body pushups as well. So we're going
to jump right into these after your handstand pushups. At this point you're already going
to be tired and we're just getting started. Next we're going to attack the arms. We've
got bicep curls and dips two good staple exercises that you can do at home to help beef up your
arms. Now we have single arm dumbbell rolls and because we don't have heavy, heavy weight,
I'm assuming we don't have heavy weight at home with your dumbbells, it's important that
you get a good long stretch in and that's why we're doing a single arm instead of double
arms so you can really lean your body over and get a good deep stretch on the lats and
squeeze it the whole time to give it a full workout and kind help you move towards that
V tapered back. Okay then we have dumbbells squats. And believe it or not squats are very
important for developing overall body mass. They're kind of the key that unlocks your
body into muscle building modes. So make sure you do these do them with correct form. Okay
now we're going to jump into some ad exercises and these are straight out of gymnastic training.
They're great, great exercises for helping you work your abs. So with abs sets what we
want to do here is either using dumbbells or with your hands right on the floor lift
yourself off the floor by squeezing your abs and your legs and your overall lower body
to lift your heels off the floor. And lift them as high as you can, even if they're not
very high, as long as they're off the floor that's enough to where you're going to feel
the workout and you only got to hold them for five seconds. Then we have V sets and
these are great because they also are full ab workouts, so it's not just hitting just
your lower upper abs it's the whole thing. And with these it's important that you keep
your body nice and tight. So keep your legs straight, keep your arms straight, don't be
flannelling all over the place. That will help you really work your abs and just your
overall core. Thank you for watching I hope you found that helpful. If you're interested
in trying that program out again you can download it for free the links below. If you enjoyed
the video go ahead and click the Like button. And if you have any questions just post those
in the comment section below. If you have not subscribed already what are you doing,
click the subscribe button, go ahead and get on there that way you can be notified when
new workouts come out, because I'm doing a whole bunch of different ones. And so you
may not need a whole workout but there's some other ones coming out that I know you're going
to like. So subscribe and in the meantime I'll talk to you later. [Music] home workout
for mass build muscle at home 2012 TheWorkoutCorner.com Page PAGE \* MERGEFORMAT h;g" h;g" h@)! hE{-
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folHlink="folHlink"/> 3 Minutes to Transform Your Workout Results Cynthia Davis Normal.dotm
Cynthia Davis Microsoft Office Word 3 Minutes to Transform Your Workout Results Title Microsoft
Office Word 97-2003 Document MSWordDoc Word.Document.8
we're going to go over a workout that you can do at home with just a pair of dumbbells.
The purpose of this workout is to help you develop and build your upper body mass as
well as raising your metabolism to burn fat. Now this workout is based on a lot of gymnastics
conditioning principles from the workouts that I use to do when I was a gymnast. So
you don't have to be a gymnast to do this stuff I mean it's very simple. There's one
exercise that's a little bit harder but they're progressive steps that you can take if you
can't jump right into it. I'm going to do a basic overview of some of the exercises
in this workout program. If you're interested in building your upper body mass and burning
off some fat at home and want to try this program you can download it absolutely free.
Just click the link below and that will take you to where you can download and get started
on that today. So the first exercise that we're going to start off with is a little
tough they're handstand pushups. And these are great for building and developing overall
upper body mass that hit your shoulders, your triceps, your chest, your core. I mean everything
is going to kind of swell up with this shoulders being the primary focus point. Dive bomb pushups
or dive bomber pushups, I think they're also called Hindu pushups. It's kind of a whole
bunch of different names but these are great upper body pushups as well. So we're going
to jump right into these after your handstand pushups. At this point you're already going
to be tired and we're just getting started. Next we're going to attack the arms. We've
got bicep curls and dips two good staple exercises that you can do at home to help beef up your
arms. Now we have single arm dumbbell rolls and because we don't have heavy, heavy weight,
I'm assuming we don't have heavy weight at home with your dumbbells, it's important that
you get a good long stretch in and that's why we're doing a single arm instead of double
arms so you can really lean your body over and get a good deep stretch on the lats and
squeeze it the whole time to give it a full workout and kind help you move towards that
V tapered back. Okay then we have dumbbells squats. And believe it or not squats are very
important for developing overall body mass. They're kind of the key that unlocks your
body into muscle building modes. So make sure you do these do them with correct form. Okay
now we're going to jump into some ad exercises and these are straight out of gymnastic training.
They're great, great exercises for helping you work your abs. So with abs sets what we
want to do here is either using dumbbells or with your hands right on the floor lift
yourself off the floor by squeezing your abs and your legs and your overall lower body
to lift your heels off the floor. And lift them as high as you can, even if they're not
very high, as long as they're off the floor that's enough to where you're going to feel
the workout and you only got to hold them for five seconds. Then we have V sets and
these are great because they also are full ab workouts, so it's not just hitting just
your lower upper abs it's the whole thing. And with these it's important that you keep
your body nice and tight. So keep your legs straight, keep your arms straight, don't be
flannelling all over the place. That will help you really work your abs and just your
overall core. Thank you for watching I hope you found that helpful. If you're interested
in trying that program out again you can download it for free the links below. If you enjoyed
the video go ahead and click the Like button. And if you have any questions just post those
in the comment section below. If you have not subscribed already what are you doing,
click the subscribe button, go ahead and get on there that way you can be notified when
new workouts come out, because I'm doing a whole bunch of different ones. And so you
may not need a whole workout but there's some other ones coming out that I know you're going
to like. So subscribe and in the meantime I'll talk to you later. [Music] home workout
for mass build muscle at home 2012 TheWorkoutCorner.com Page PAGE \* MERGEFORMAT h;g" h;g" h@)! hE{-
gd;g" gdE{- gdac h;g" h;g" h;g" h;g" gdE{- 2B$d [Content_Types].xml Iw}, $yi} _rels/.rels
theme/theme/themeManager.xml sQ}# theme/theme/theme1.xml w toc'v )I`n 3Vq%'#q :\TZaG L+M2 e\O* $*c?
)6-r IqbJ#x ,AGm T[XF64 E)`# R>QD =(K& =al- 4vfa 0%M0 theme/theme/_rels/themeManager.xml.rels
6?$Q K(M&$R(.1 [Content_Types].xmlPK _rels/.relsPK theme/theme/themeManager.xmlPK theme/theme/theme1.xmlPK
theme/theme/_rels/themeManager.xml.relsPK
folHlink="folHlink"/> 3 Minutes to Transform Your Workout Results Cynthia Davis Normal.dotm
Cynthia Davis Microsoft Office Word 3 Minutes to Transform Your Workout Results Title Microsoft
Office Word 97-2003 Document MSWordDoc Word.Document.8