Shoulder EccenTRICK - BUILD BIGGER SHOULDERS With This One

Hey guys,

This If you are looking for a safer and intense Front Delt work out, try this. This is working really well, I tried it, is really good. well basically all the video I linked here I filtered and tried it myself.

Combine this with your normal shoulder work out, you can replace one of your current front delt work out, try not to overload your muscle. Do it with the weight that you are comfortable with but hit your limit. You should feel the burn after work out, if not, either your form is not right or the weight is too light ;-)

4 sets and 8-12 reps each set or

you go with super sets
4 sets
1st set-weight enough for 12 reps
2nd set- weight enough for 10 reps
3rd set-weight enough for 8 reps
4th set-weight enough for 6 reps

Alrighty, enjoy your work out, stay healthy, eat healthy, rest well!

Home Back Workout - Mike Chang

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Hey Guys,

After a long rest feel much better, not fully recover yet, but all my work out pay off. I am recovering faster than I thought.

How's your work out going? I hope is all well and hopefully you get your result!

Here is another video of Mike Chang SixpaksShortcuts - Home Back Work Out. It is a very effective back work out. You can easily get the work out bar from sport retails or online, here is a link from Amazon http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001EJMS6K,

Back is one of the main group of muscle which help us to get V-Shape ;-) and actually build up a stronger body structure to help other parts of our body to lift heavy weight. 

This is what I do

4 sets 8 reps wide grip
4 sets 8 reps close grip
4 sets 6-8 reps underhand
4 sets 8-12 reps  bent over raises forehead on the 45 degree bench ( by doing this help you to focus on the traps )
5 sets 20 reps hyperextensions ( build a stronger lower back before you can do deathlift, deadlift is very dangerous if you are not doing it properly, so I would strongly suggest to you don't do it if you are not sure how to do it.
4 sets 8-12 reps row cable

You will get best result with just 30-60 sec rest in between and try to make you whole session not more than 45 minutes, not including abs ;-)

I can't wait to get back to gym!

Happy healthy work out!

arnold schwarzenegger training arms

Here is a rare training video Mr. Arnold Schwarzenegger. Classic.
These are really good effective moves for bicep and triceps training. Is classic but very effective!

Arnold Schwarzenegger

Tricep and Biceps Workout - "All-Out Arm Assault"

Hey Guys!

Here is a really cool bicep and tricep work out video, go to his channel and his website, you will find a lot of good stuff in there.

For those who really wanna look as good as the postal model who are with sexy great shape, his way of training you might find very close to your goal.

I am going to try this work out on my next routine, I will let you know how I feel about it.

In the mean time, keep working out !!!

BTW I am totally exciting about a 65km bicycle ride with my mates tomorrow morning!

Happy Easter!! and happy healthy work out!!!

Figure Robics

Ahem~ I guess is kinda fun to watch eventhough if you are not interested to do aerobics :P

Happy work out!

5 min belly fat DESTROYER - Six Pack Shortcuts

Hey guys!

Great news! I wanna share something with you guys which is one of the exercise that again helps me a lot to get my six pack!

As I mentioned in my older post. Mike's M100 is really great exercise, if you combine this you will get Awesome result in no time!

I use my iPhone stop watch for this. all you need is 5 mins a day.

If you are serious about getting six pack to impress your girl, commit into this!

Once again, thanks to Mike for sharing such a good info to the people who love to get in shape!

Happy healthy work out!

Day 3 - Supernatural Deltoid Training/shoulder

Hey Guys!


Hows your work out ? I hope you feel excellent with your get super fit goal!


Today we are gonna talk about deltoid training.


I found this video in youtube, training with Kirk's personally customized shoulder training regimen designed to hit the shoulders with direct stimulation with no wasted movement or uneeded momentum. The delts and targeted muscles are doing all the work and recieving all the stimulation.


Check out this video, I personally found it very helpful for deltoid/shoulder training.


try to follow this moves but remember to go for the weight that fit you best.


I did mentioned about bigger and smaller muscle group. Shoulder is smaller muscle group. You don't want to get these muscles injured. It is very hard for these muscles to get fully recover once injured.


Watch how he maintains his posture while he is doing all different kind of movements. Although his is training with very heavy weight but his posture never goes wrong, thats the key of keeping you deltoid stimulating and healthy at the same time.


There is a lot of people in the gym you can see, they are working out with super heavy weight with momentum which is not really healthy and effective.


So conclusion of shoulder training for skinny people like me. Never go for over heavy weight, always maintain a good healthy posture with good weight for yourselves!


Happy healthy work out!

Work Out Plan Day 2 - Back Muscle Group

Hey guys!

How was the day one work out? you can share you experience here with me if you like ;-) or if you have any suggestion, just shoot.

Day 2 We were talking about Chest work out on the day one plan. Chest basically is a kind of "push" movement, so on day 2 we might not want to "push" again. Our muscle need certain amount of time to rest/repair to get bigger.

I am suggesting to work on our back on day 2. Back exercise is "pull" and back is also bigger muscle group, normally I push myself to do more on chest work out, so the next work out I will need support from another bigger/stronger muscle group, which back muscle group is my best option.

P.S chest and back is bigger muscle group.

arm and shoulder is smaller muscle group. I normally take good care of smaller muscle group, reason is these muscle get injure easier. I will talk about this later on small muscle group work out.

Big Muscle Group - Back Work Out in the Gym! Part 1 

is really good back exercises, it works for either advance body builder or beginner.

For a skinny guy like me, all I need to do is, do the same exercises, make sure my posture is correct, always chest up, straighten my back and go for the weight that I totally feel comfortable with.

Big Muscle Group - Back Work Out in the Gym! Part 2

This is a very good reference of showing you how to stabilise your posture/movement during your work out. A lot of people do these exercises really fast, that could lead yourselves to injuries. In order to build healthier muscle, always go slow and steady. Hold your posture, go slow and comfortable weight.

Big Muscle Group - Back Work Out in the Gym! Part 3

I will not suggest a beginner to do this, I personally think this work out is really good, but only apply to advance body builder who already has at least a year experience. As we can see his movement is pretty fast and a little bit complicated, and he is doing what we call super sets. Super sets is one exercise right after one, the in-between rest time is super short. The reason I link this video here is for people who is looking for more advance work out tips.

as a beginner, I strongly suggest you don't practice this yet. in order to practice this exercises, you will need a stronger sense to stabilise your posture and fully focus on what you are doing at that moment.

I just finish my back work out with my buddy today, I feel destroyed today after so many days haven't been to gym (lot of over time at work recently) but I feel so much better after gym, totally refresh myself and ready to fight the battle for the rest of the week. 

Wish yo'all happy work out! keep it up, you will get the result you want if you insist!!!

Big Muscle Group - Back Work Out in the Gym! Part 3

Big Muscle Group - Back Work Out in the Gym! Part 2

Big Muscle Group - Back Work Out in the Gym! Part 1

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Good Chest posture work out