6 Minute Mile Run at 235 Pounds | Brandon White of Buff Dudes Buff Dudes Workouts 2024-10-22 | 6 Minute Mile Run at 235 Pounds | Brandon White of Buff Dudes
How-To Perform Tricep Pullovers | Triceps Exercise Tutorial Buff Dudes Workouts 2024-04-26 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe Triceps Pullover - an uncommon exercise, but one that will help build the mass in your triceps. The triceps main function is to extend the elbow, but will also help with shoulder extension, and with the Triceps Pullover you’ll be increasing the activation of your triceps by paring up both movements in one exercise. Grab a dumbbell and place it at one end of a bench.Lie down in the supine position, facing up, with the back of your head at the edge of the bench.Reach back with both hands and cup the end of the dumbbell. Maintaining a flexed elbow, pull the dumbbell up and over and as the dumbbell reaches the top of your head, begin to extend in your elbows.Fully extend your elbow and lock out once the dumbbell is inline with your face. Flex in your elbows and slowly lower the dumbbell back to the starting position. DO NOT allow your hips to rise off of the bench, as this will decrease the stretch in your triceps and allow you to create momentum and cheat the weight up.DO NOT keep your arms too straight, as this will not allow you to focus on the elbow extension, and decrease the activation in your tricepsDO NOT bounce the weight off of the floor as you lower it down. This will take tension off of your triceps and decrease activation in the muscles. The Triceps Pullover. A compound exercise working in elbow and shoulder extension that will work on many muscles at once. You’ll not only work your triceps, but your lats, chest, and serratus. So give this one a shot, and it’ll most likely become your new favorite Triceps exercise. #bodybuilding #exercise #tutorial
How to Perform Zottman Curls | Bicep / Forearms Exercise Tutorial Buff Dudes Workouts 2024-04-20 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinZottman Curls. A movement which will target the biceps through flexion of the elbow, and supination of the hand in the concentric motion and extensors of the forearms through pronation of the hand in the eccentric motion. This exercise can be extremely helpful by essentially killing two birds with one stone by working on multiple parts of the arm in one go. How to: Grasp a pair of dumbbells in both hands and place yourself in the standing position, with your elbow placed at your side and your hands in a neutral position. Begin by flexing in your elbows while simultaneously supinating your hands, so your palms are facing up. Once the dumbbells reach the top position, about shoulder level, pronate your hands so your palms are facing downward. Once your hands are pronated, slowly lower the dumbbells down by extending your elbows in an eccentric motion. Once your arms are fully extended at the bottom position, restart the exercise in a fluid motion. Do not:DO NOT allow your elbows to flare as you pronate your hands. If you feel your elbows flaring outward, try to decrease the amount of pronation on your hands to maintain proper elbow placement. DO NOT speed through the movement, especially on the eccentric or lowering portion of the exercise, as this will decrease the involvement of the flexors of your forearms. DO NOT lean back or forward as this will decrease the stretch onto the muscles and help cheat the weight into position. Keep a rigid and straight torso for optimal positioning. There ya go, if you’re looking for a better arm builder exercise, give the Zottman Curls a try, but just be careful, ya might have to remove all the sleeves on your shirts to make sure they still fit. #bodybuilding #exercise #tutorial
How To Perform HAMMER CURLS | Biceps Exercise Tutorial Buff Dudes Workouts 2024-04-12 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinHammer Curls, a close relative of the normal curls but with one key difference - instead of using a supinated grip, you’ll be using a neutral grip. So although you’ll still be utilizing your biceps through elbow flexion just like a standard curl, you’ll also emphasize the activation in your forearm extensors because of your neutral grip. How to perform:Grasp a pair of dumbbells in both hands and place yourself in the standing position, with your elbow placed at your side and your hands in a neutral position. Begin by flexing in your elbows while maintaining a neutral grip, or thumbs pointing upwards.Once the dumbbells reach the top position, about shoulder level, slowly lower the dumbbells down in a controlled motion. Do not: Things you do not want to do. DO NOT allow your palms to supinate as you curl the weight upwards, as this will decrease the involvement in your forearms.DO NOT bounce the weight into the top position. With this optical illusion, it might look like you’re curling a ton of weight, but really, the only thing that’ll be growing is your ego. DO NOT swing the weight. Swinging the weight is creating momentum and decreasing the activation in your muscles. It doesn't matter what curling exercise is out there, swinging the weight is always going to be the most common mistake, but one that always needs to be mentioned. There ya go the classic hammer curl. Because of the extra help from your forearm extensors, you’ll typically be able to use more weight and in turn, help to overload those muscles and build massive arm development in one simple movement. #bodybuilding #exercise #tutorial
Finally Grow Your Calves with this Old School Exercise! | Donkey Calf Raises Exercise Tutorial Buff Dudes Workouts 2024-04-05 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinDonkey calf raise. An exercise popularized by the golden era bodybuilders, and typically seen performed with one or more people straddling the person performing it. This exercise targets the calf muscles through plantar and dorsiflexion, but will put greater emphasis on the calves compared to the well known standing calf raise, due to the extra stretch that is placed onto the muscle because of the bent over position. But if you don’t have a person to sit on your hips, or would rather not have someone straddle you, this is an excellent variation. How to: Take a chained weight belt and wrap it around your waist with the desired weight connected through the chain - letting the weight dangle between your legs. Place an elevated platform onto the ground and step onto it with the balls of your feet firmly planted and your heels over the edge. Bend over to around a 90 degree angle - or until you feel a deep stretch in your hamstrings and calves; placing your hands or arms onto a secure place. Once you’re in position, let your heels drop (into a dorsiflexion) concentrating on stretching the muscle. Once you reach a deep stretch in your calves, push through the balls of your feet, raising your heels until you feel your calves contract. Maintain a fluid motion, focusing on the stretch and contraction. Do not:DO NOT keep a more upright torso as this will defeat the purpose of the exercise and not force the muscles into a stretched position. DO NOT allow your weight belt to ride too high above your waist. This will decrease the amount of weight placed onto your calves, and instead place the weight onto your spine. DO NOT allow flexion and extension in your knees. This will decrease the involvement in the calves and increase the involvement in your quads and hamstrings. If you want a better way to increase the stimulation and growth in your calves, try the donkey calf raise. And if you wanna try it the old school way and have someone straddle you, that might just be a great way to break the ice with your gym crush. #bodybuilding #exercise #tutorial
3 Exercises for Maximum Tricep Development (Try These) Buff Dudes Workouts 2024-02-04 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/join3 Exercises for Maximum Tricep Development (Try These)#bodybuilding #exercise #tutorial
PRE-EXHAUST WORKOUT TUTORIAL | What Is Gym Pre-Exhaust And How To Perform It Buff Dudes Workouts 2024-01-28 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPre-exhaustPre-exhaustion. This type of training is when you utilize an isolation exercise, targeting a specific muscle group before moving on to a compound exercise. In most compound movements there are bigger muscle groups as the primary movers, for example: chest in the bench press, and back in the pull-ups. But there will be secondary muscle groups that help with those movements, much smaller and weaker muscles. When performing the bench press, some might find their triceps or anterior delts fatiguing faster than their chest, or similarly their biceps on pull-ups. This will sometimes inhibit maximum stimulus in those bigger muscles. This is where pre-exhaustion comes in, helping to fatigue and stimulate the larger muscles through an isolation movement, so once you move onto the compound exercise your larger muscles are primed to work extra hard, and you’ll no longer feel your smaller muscles failing first. How to: Choose an isolation exercise that will properly isolate the muscle you want to target - in this example we are targeting the chest. A pectoral fly is an excellent choice. When performing the chosen exercise, perform your reps with deliberate and concentrated movement. You’ll want to focus on fatiguing the muscle but not overworking it - usually up to 3 sets of 10 - 15 reps will suffice (depending on the weight you choose). Immediately following your last set of isolation work, move on to your compound movement of choice - we’ve chosen the barbell bench press. With the chest pre-exhausted, the barbell bench press will now feel more difficult and you’ll immediately feel your chest working harder through the movement, creating more stimulus and growth. Do not: DO NOT perform pre-exhaustion before every exercise in your workout, as this will lead to overtraining. DO NOT perform your compound movement with the same weight you’re used to without pre-exhaustion. Since your chest has already been fatigued, you’ll have to perform your compound exercise with lighter weight. DO NOT take an extended rest between your pre-exhaustion and compound. Focus on immediately moving into the compound while your targeted muscle is still fatigued. Pre-exhaustion is an amazing way to increase the maximum effort in the larger muscles, creating more stimulus, fatigue, and growth.#bodybuilding #exercise #tutorial
SUPERSETS TUTORIAL | What Are Gym Supersets And How To Perform Them Buff Dudes Workouts 2024-01-21 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinSupersetsSupersets. A simple yet effective method of training that will increase the workload onto your muscles. Simply put, a superset is when you perform a set of a certain exercise and without any rest, you immediately follow with another set of a different exercise. A superset will keep your heart rate elevated for a longer period of time, draw more blood into your muscles via your circulatory system, and increase the volume of your training, therefore increasing your calories burned per workout, building cardiovascular strength, and elevating your hypertrophy training. How to:Choose the two exercises you want to superset with. In our example we’ll be using an antagonist superset (utilizing opposite muscle groups), performing bent over rows, and bench press. Make sure the proper weight is chosen for both exercises so you’ll be able to perform your allotted reps. Perform the bent over rows, and immediately move onto bench press with little to no rest. Once you’ve completed your superset, feel free to rest and recover before moving into your next superset. Do not:DO NOT rest too long after completing your first exercise before moving into your second exercise. The point of a superset is to place stress onto your cardiovascular and muscular endurance. DO NOT exceed your physical capabilities. If you feel performing supersets is too difficult and you can’t catch your breath, or your form is breaking on the exercises, discontinue using supersets and instead work on single sets with higher repetitions and specific cardiovascular training. DO NOT feel the need to superset every exercise. Although supersetting every exercise can indeed be useful for time management and muscular fatigue, it can place a large increase of volume and stress onto the muscles which could lead to overtraining, especially if you’re a beginner. Feel free to experiment supersetting with different exercises and muscle groups. Either supersetting the same muscles utilizing different movements, or supersetting antagonist muscles like the example we used. You’ll quickly learn supersets can be a useful tool to help you gain your ultimate physical form. #bodybuilding #exercise #tutorial
How To Perform Bulgarian Split Squats | Legs Exercise Tutorial Buff Dudes Workouts 2023-09-28 | How To Perform Bulgarian Split Squats👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe Bulgarian split squat is an excellent unilateral movement that helps with strength, stabilization and imbalances. It primarily works the quadriceps and gluteal muscles, but will also include the hamstrings, and core. How to: Place an elevated platform onto the ground at a height that is comfortable - or use a bench if needed. Elevate one foot onto the platform or bench and step your other foot away from the bench. The distance of your foot that is placed onto the ground will differ from person to person, so play with the placement until you reach a comfortable position. Keep a vertical torso as you flex in the hip and knee, squatting down until your thigh is parallel with the ground. Extend in your hip and knee joint to squat upward until you reach the starting position. Feel free to add weight to this exercise by holding a pair of dumbbells. Do not:DO NOT place your foot too close as this will decrease your range of motion and force your heel to elevate off of the floor. DO NOT lean forward. Leaning forward will throw your balance off and force your spine out of a neutral position. DO NOT place your foot too far forward. By placing your foot too far forward you’ll decrease your range of motion and increase the stretch in the hamstrings. The bulgarian squat is essentially a slightly assisted single leg squat, focusing on pinpointing one leg at a time. Use this as a way to target imbalances and deficiencies in either of your legs, or a way to place more stimulation in your quads and glutes. #exercise #gym #tutorial
Reciprocal Shoulder Press Exercise Tutorial Buff Dudes Workouts 2023-09-20 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/join#bodybuilding #exercise #tutorial
How To Perform Finger Curls Tutorial Buff Dudes Workouts 2023-09-13 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinFinger curls are an easy way to help isolate the flexors of your forearms. Utilizing the main function of the forearm flexors, wrist flexion. The lower portion of the arm can be neglected, but strong and powerful looking forearms should not be forgotten. How to:Grasp a barbell around shoulder width. Sit onto a bench and place the back of your forearms on your thighs. Slowly release your grip and let the barbell roll to your fingertips. Flex your fingers and pull the barbell back to your palms through your forearm flexors.Flex your wrists at the top position and squeeze for maximal forearm contraction. Do Not:DO NOT flare your elbows outward. Flaring your elbows will make it difficult to keep a supinated grip and decrease the emphasis on the forearms. DO NOT perform half reps. Make sure to perform the full range of motion. If you feel it’s difficult to get complete flexion in your wrists, you’re performing the exercise with a weight that is too heavy. DO NOT use your feet to help bounce the weight upwards. This is a sign of muscular fatigue, unconscious behavioral habit, or the weight is too heavy. A very simple yet effective exercise to help build big and strong forearms. But like any exercise, it’s up to you to consistently use them to force the muscles to adapt and grow. #exercise #gym #tutorial
Cyclist Squats Exercise Tutorial | Grow Your Quads! Buff Dudes Workouts 2023-09-06 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe standard squat is an amazing compound movement that helps develop the strength and size in your legs, primarily working on your glutes, hamstrings and quads, with other groups of muscles in your core to help stabilize and brace for control of the movement. But with a couple simple changes you’ll be able to target a specific area of your legs, the quads. Enter the Cyclist Squats. How to: Place a 25lb or 45lb plate onto the ground - this will be used to elevate your heels. Load a barbell with the correct amount of weight for you, and place the bar around the mid to upper trap area. Once you unrack the barbell, place your heels on the plate you placed on the floor earlier. Make sure your feet are close together and toes pointing forward, or slightly outward in a comfortable position. While maintaining a vertical torso, squat downwards until your hip crease is below the level of your knees. Push upwards by extending your knees and hip joints until you reach the fully extended position. Do not:DO NOT allow your lower back to bend, as this will put unnecessary stress on your lower back. DO NOT allow your heels to elevate off of the plate. DO NOT let your knees collapse inwards - make sure your knees are following your toes at all times. DO NOT look upwards as you squat up - keep a neutral chin throughout the movement. With the simple change of elevating your heels and taking a more narrow stance, you’ll quickly see that this will put a greater emphasis on your quads, but also allow for a further range of motion than you might be used to. Some people might suffer from lack of mobility in their ankles, so elevating your heels can easily combat that issue. #gym #exercise #tutorial
How To Perform Farmer Walks Exercise Tutorial Buff Dudes Workouts 2023-08-29 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinFarmer Walks. Old school farmers have been known for their incredible strength. Mainly due to their need for carrying equipment, hay, and sacks of grain. That’s why this exercise is aptly named. A full body exercise that will help develop your trapezius, core, forearms, legs, and endurance. How to:Grasp a pair of heavy dumbbells in each hand and keep them at your sides. In a standing position, slightly shrug your shoulders to contract your traps; stabilizing the weight. While maintaining a straight and rigid torso, start walking in a slow and controlled mannerMake sure to hold the dumbbells with a firm grasp to activate your forearms. Do not:DO NOT use a weight that is too light. This will defeat the purpose of the exercise, as you’ll find yourself easily carrying the weight. DO NOT let your body sway back and forth as you walk. Make sure you maintain a straight and rigid torso. Controlling your breathing can help. DO NOT let your shoulder relax as this will put unnecessary stress onto your neck. The farmer walks are an excellent strength building exercise that works in an isometric hold for your upper body, helping to learn to brace in your core, and stabilization in your lower body. Slowly work into a longer walk each time to continue placing more stress onto the muscles. #exercise #gym #tutorial
How To Perform the Leaning Lateral Raise | Shoulders Exercise Tutorial Buff Dudes Workouts 2023-08-22 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinLeaning Lateral Raises use abduction in your shoulder joint which will help isolate the lateral head of your deltoids, and performing the leaning lateral raise will increase the difficulty in the movement, by forcing your muscles to work harder from the beginning of the movement to the end due of the angle and positioning of your body. How to:Gasp a dumbbell with one hand and lean against a wall. With your arm straight and placed vertical to the floor, slowly begin to raise the dumbbell, abducting through the shoulder joint. Bring the weight past parallel to the floor and slight hold, forcing the muscles into an isometric hold. Slowly lower the weight down to the starting position. Do not:DO NOT bend your elbows too much - this will decrease the load of the exercise and place a lower emphasis on the lateral head of the deltoid. If you feel discomfort in the elbow joint, keep a slight bend in the elbow. DO NOT laterally flex and extend in your waist. This extra motion is helping you cheat the weight into the top position, decreasing the activation in your deltoid. DO NOT lean against a wall when your feet are too far away. This will force you to place too much emphasis on your core as you’ll feel unstable and unable to properly perform the exercise. Finding new exercises that work the muscles in different angles can make all the difference when perfecting your physique. And with a simple change in the angle of your body with the leaning lateral raise, you’ll quickly find this might be your new favorite way to help you build those boulder shoulders. #gym #exercise #tutorial
CHEST & TRICEPS WORKOUT 🏋️ Buff Dudes Home Gym Plan Stage 4, Day 6 Buff Dudes Workouts 2023-08-09 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 6: Chest and Triceps#home #gym #workout
SCOTT CURLS Bicep Exercise Tutorial | Build Big Biceps With One Easy Tweak Buff Dudes Workouts 2023-08-08 | Scott Curls Bicep Exercise Tutorial | Build Big Biceps With One Easy Tweak👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe first Mr. Olympian Larry Scott had some of the most developed arms in his day, so in this video we want to cover the Scott Curl. An exercise that he gives credit to giving his mountainous peaks and helping him win his coveted title. How to:Set a bench to an incline position, and grasp a pair of dumbbells with both hands.Place the back of your arms on the incline bench with your elbows close together, and your palms in a supinated position outside your elbows. Slowly lower your hands downwards (extending in your elbows) until you're close to full extension. Feeling the stretch in your biceps, flex in your elbows joints by contracting your biceps to pull the weight upwards to the starting position. Do not:DO NOT let the weight pull you forward as you extend your arms, as this will decrease your range of motion and take away the stress placed on your biceps. DO NOT pull your body back as you curl, leveraging your whole body to try to get the weight to the top position. DO NOT keep your hands close together as you curl. This exercise is meant to keep your hands wider than your elbows to achieve greater stress on the short head of the biceps. As you can see, angles are extremely important when trying to activate and target specific points and muscles of the body. This exercise purpose is to put greater stress on the short heads of the biceps, and when you perform this correctly, you’ll easily feel it. Thank you Mr. Scott! #biceps #exercise #tutorial
BACK & BICEPS WORKOUT 🏋️ Buff Dudes Home Gym Plan Stage 4, Day 5 Buff Dudes Workouts 2023-08-02 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 5: Back and Biceps#home #gym #workout
CROSS BENCH DIPS Triceps Exercise Tutorial | Build Tricep Size With This Exercise Buff Dudes Workouts 2023-08-01 | Cross Bench Dips Triceps Exercise Tutorial | Build Tricep Size With This Exercise👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe cross bench dips is a compound movement which will target the triceps, helping to build strength and mass. An exercise you can load up with a lot of weight and focus on building those tree trunk triceps. It works in elbow extension and shoulder flexion, so you not only get stimulation in your triceps, but also some activation in your chest. How to: Place two benches parallel to each other at a distance that is slightly farther than the length of your legs. Place your palms on one bench slightly wider than shoulder width, with your thumbs facing your body. Now elevate your feet by placing them on the opposite bench. With your arms fully extended, slowly flex in your elbows to lower yourself down, allowing your shoulder joints to extend back. Once you reach the fully stretched position, extend in your elbows, and flex in your shoulders until you reach the top position. Do not: DO NOT place the benches too far apart, as this will put unnecessary stress on the shoulders.DO NOT flare your elbows too wide. This will decrease the activation in the triceps, lessen the range of motion, and increase the activation in the chest. This bodyweight exercise is a great way to stimulate triceps growth, but you can also easily put a lot of load onto this exercise by placing plates onto your lap. You can either do this yourself or have a workout partner help. You’ll also be able to implement drop sets by dumping the weight off of your lap as your muscles fatigue, continuing the exercise with your bodyweight. #triceps #exercise #tutorial
HAMSTRINGS & CALVES WORKOUT 🏋️ Buff Dudes Home Gym Workout Stage 4, Day 4 Buff Dudes Workouts 2023-07-26 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 4: Hamstrings and Calves#home #gym #workout
DAVE DRAPER CURLS Exercise Tutorial | Increase Bicep Size With Farther Range of Motion Buff Dudes Workouts 2023-07-25 | Forehead Curls Exercise Tutorial - Increase Your Bicep Size With Farther Range of Motion👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinDave Draper was a popular bodybuilder from the golden era of bodybuilding, winning many titles and cementing his name in the history books as one of the greats. One exercise he used to build his vascular well built arms was the “Draper Curls” or more commonly known now as “Forehead Curls”. A variation of the classic barbell curl, this exercise places further stress on the biceps by increasing the range of motion, and difficulty. How to:Grasp a barbell with an underhand (supinated) grip, just outside shoulder width. In a standing position, flex in your elbow joints, curling the weight up.As the barbell reaches the midway point, flex in your shoulder joints to pull the barbell up to your forehead.After a slight hold at the top position, slowly lower the barbell down to the starting position. Do not: DO NOT let your shoulders do most of the lifting by not flexing in your elbow joints. This would focus on your front delts and turn the exercise into a front raise. DO NOT pull your head down to meet the barbell. This will decrease the range of motion and put your neck into a compromised position, increasing the chance for injury. DO NOT lean back as you curl. This is a sign of performing with a weight that is too heavy and the body cheating to get the weight up. The biceps are responsible for multiple movements, elbow flexion, supination, and shoulder flexion. Although the biceps are not the primary mover for shoulder flexion, the long head will help with that movement. And this is why performing this exercise will increase the activation of the biceps. Adding that little extra movement can go a long way in building a golden era physique. #biceps #exercise #tutorial
BICEPS, TRICEPS & SHOULDERS WORKOUT 🏋️ Buff Dudes Home Gym Plan Stage 4, Day 3 Buff Dudes Workouts 2023-07-19 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 3: Biceps, Triceps and Shoulders#home #gym #workout
Scott Press Shoulder Exercise Tutorial | Isolate & Build Mr Olympia Shoulders Buff Dudes Workouts 2023-07-18 | Scott Press Shoulder Exercise Tutorial | Isolate & Build Mr Olympia Shoulders👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinThe Scott Press. An exercise that was invented by Vince Gironda for the first Mr. Olympian Larry Scott. Larry had huge arms relative to his body and would always have problems with his triceps overworking on the standard shoulder press. So in order to help target the shoulders, with less work from the triceps, the Scott press was born. How to: Grasp a pair of dumbbells in each hand, and in the standing position bring the dumbbells up until your upper arms are parallel with the floor, and your elbows pointing slightly forward. Begin by rotating your shoulders back (retracting your scapula), and elevating your shoulders in one fluid movement. Finish with your elbows facing the ceiling and your thumbs pointed towards your crown, while maintaining about a 90 degree angle between your upper and lower arms. Return the dumbbells to the starting position in the reverse motion. Do not:DO NOT keep your shoulders pronated. DO NOT fully extend in your elbow joint, as this will defeat the purpose of the exercise by recruiting your triceps into the motion. DO NOT release tension off of the muscles by lowering the dumbbells too far down. DO NOT lean back, keep a vertical torso. The benefits of this exercise is to target and focus on your deltoids and traps, while minimizing the work in your triceps. #shoulder #exercise #tutorial
CHEST & BACK WORKOUT 🏋️ Buff Dudes Home Gym Plan Stage 4, Day 2 Buff Dudes Workouts 2023-07-12 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 2: Chest and BackVideo Content and Exercise Locations:0:00 - Bent Over Rows0:18 - Bench Press2:24 - T-Bar Row2:43 - Incline Bench Press3:19 - Single Arm DB Rows5:05 - Single Arm DB Press5:45 - DB Flys5:57 - Pullovers6:24 - Ab Rollouts#home #gym #workout
Lying Dumbbell Curls Exercise Tutorial | Build Your Biceps To Their Peak Buff Dudes Workouts 2023-07-10 | Lying Dumbbell Curls Exercise Tutorial - Build New Growth in Your Biceps!👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPlacing the muscle into a stretched position is one of the most efficient ways to increase muscle stimulation, and the lying dumbbell curls do just that. Due to the angle of your shoulder in the lying position, you’ll put more emphasis into the long head of the biceps. How to: Grasp a pair of dumbbells and place them at each side of a flat bench. Lie supine (facing up) onto the bench and grab the dumbbell with each hand. Slightly crunch your upper back area off of the bench and maintain a neutral chin. Lift the dumbbells off of the floor, maintaining a slight bend in the elbows. Flex in your elbows to curl the weight to the top position. Slowly return the dumbbells to the starting position - just before the touch the ground. Do not:DO NOT roll your shoulders forward, as this will put unnecessary stress in the shoulder joints and lessen your range of motion - keep your shoulder retracted. DO NOT lock out your elbows. This will lead to extra stress in the elbow joints and could lead to injury. DO NOT pull your chin upwards, arching your neck. Doing so will place your spine in a compromised position. This exercise is best when performed with lighter weight due to the extreme stretch and stress placed upon the biceps. But finding new ways and angles to engage and activate muscles can be an invaluable tool when trying to develop the best version of yourself. #biceps #exercise #tutorial
KILLER QUADS, GLUTES & CALVES WORKOUT 🏋️ Buff Dudes Home Gym Plan Stage 4, Day 1 Buff Dudes Workouts 2023-07-02 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinPrevious Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Buff Dudes Home Gym Workout Routine Stage 3:youtu.be/zOyELT3xZWABuff Dudes Home Gym Workout Routine STAGE 4, DAY 1: Quads, Glutes and CalvesVideo Content and Exercise Locations:0:00 - Intro0:30 - Hip Thrusts1:13 - Landmine Hack Squats2:26 - Bulgarian Split Squats3:09 - Kneeling Barbell Squats3:54 - Kneeling Sissy Squats6:08 - Walking Lunges6:50 - Standing Calf Raises7:00 - Reverse Crunches#home #gym #workout
Monkey Rows Shoulder Exercise Tutorial | Best Upright Rows Alternative Buff Dudes Workouts 2023-06-25 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u...😎 JOIN THE BUFF CLUB: youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ/joinMonkey RowsIntro: The Monkey Row, this lesser known movement will help target and develop your deltoids and traps. How to:You’ll want to grasp a pair of dumbbells in each hand, and in the standing position hold the dumbbells at your sides with your palms facing you. Slowly glide the dumbbells along the sides of your body by flexing at your elbow joints and abducting the upper arms at the shoulder joints. Allow your elbows to flare laterally to your body, and imagine you’re trying to reach your armpits with the dumbbells as you pull the weight upwards.Keep your shoulder pulled back, and utilize shoulder elevation at the peak contraction. Slowly return the dumbbells to the starting position. Do not:DO NOT allow your shoulders to roll forward, as this will put unnecessary stress in the shoulder joint, and lessen your range of motion. DO NOT allow your elbows to rotate so they face backwards, as this will reduce your range of motion, and put less focus on your complete deltoids. DO NOT bounce the weight into the top position by utilizing your lower body. The benefits of this exercise over a standard upright row is that your shoulder joint is being placed into a more efficient position - an externally rotated position. This will create a safer and more comfortable movement, while still targeting your deltoids and traps.
How to Build A Chest Like Arnold Schwarzenegger | Arnolds 4 Favorite Chest Exercises! Buff Dudes Workouts 2023-06-04 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanIf you want to build a chest like Arnold Schwarzenegger, you've got to workout like Arnold Schwarzenegger. In this video we'll be going over Arnold's favorite chest exercises; the ones which helped him develop his massive chest!#arnold #workout
Conor McGregors Roadhouse Movie Bodybuilding Workout Routine Buff Dudes Workouts 2023-03-21 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanToday we're going through some classic compound exercises such as Squats, Pull-Ups, Bench Press, Overhead Press and more, based upon Conor McGregor's workout he has done in the past.#conormcgregor #workout
20 Best Pull-Up Variations to go from Beginner to Pro Buff Dudes Workouts 2023-03-02 | 20 Best #pullups Variations to go from Beginner to Pro
Buff Dudes MUSCLE BUILDING Workout Routine! 🏋️ Home Gym Plan Buff Dudes Workouts 2023-02-07 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanBuff Dudes Home Gym Workout Routine STAGE 3Previous Buff Dudes Home Gym Workout Plan videos:Buff Dudes Beginner Workout Routine: youtu.be/GAwLZJk76x0Buff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8Video Content and Exercise Locations:0:00 - Intro0:19 - Day 10:25 - Kneeling Sissy Squats1:42 - Squats2:12 - Walking Lunges4:04 - Leg Lifts6:34 - Single Arm Incline Press8:30 - Kneeling Landmine Press9:21 - Seated Calf Raises9:56 - Planks10:03 - Day 210:10 - Pullovers10:47 - Pullups11:41 - Prone High Rows11:59 - Prone Reverse Flys13:30 - Shoulder Extensions14:03 - Barbell Curls14:16 - Concentration Curls14:49 - Weighted Crunches15:07 - Day Three15:17 - Dumbbell Flys15:35 - Bench Press16:13 - Single Arm Press16:59 - Alternating Front Raises17:26 - Skull Crushers18:16 - Prone Kickbacks19:43 - Hanging Leg Raises19:57 - Day 420:03 - Hamstring Curls20:54 - Deadlifts21:51 - Romanian Deadlifts22:47 - Nordic Ham Curls24:20 - Bent Over Rows25:14 - Single Arm Rows25:51 - Standing Calf Raises26:19 - Supermans26:37 - Day 526:45 - Lateral Raises27:04 - Overhead Press27:53 - Upright Rows28:09: French Press28:14 - Incline Curls28:21 - Cross Bench Dips28:51 - Alternating Hammer Curls29:07 - Reverse Curls29:25 - Finger Curls29:56 - Ab Rollouts30:12 - Outro#bodybuilding #gym #workout
Shoulders and #Arms #Workout Routine. Buff Dudes Workouts 2023-02-03 | Shoulders and Arms workout routine, taken from our Buff Dudes Home Gym Plan. Stage 3, Day 5.
How to properly spot Buff Dudes Workouts 2023-01-07 | A #gym bro teaches you how-to #spot on the #benchpress
How to keep men away at the gym Buff Dudes Workouts 2023-01-05 | Tired of being hit on while you're trying to #workout ? Pick up the Buff headphones!
Best Beginner Workout Plan 2023 🏋️ Buff Dudes Workouts 2023-01-04 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanBuff Dudes Beginner Home Gym Workout RoutineHow To Diet: youtube.com/watch?v=1iGE8De5pxUBuff Dudes Home Gym Workout Routine Stage 1: youtu.be/S4FsAXNJsvEBuff Dudes Home Gym Workout Routine Stage 2: youtu.be/MdJjd38JTU8#beginners #gym #workout
How to get fit in only 5 minutes! Buff Dudes Workouts 2022-12-26 | How to get fit in only 5 minutes! Fitness influencers morning routine revealed.
Crazy Pull-Up Grip Variations 💪🥵 #exercise #challenge Buff Dudes Workouts 2022-12-22 | 6 levels of pull-up grip variations ranging from beginner to advanced to expert. How many of these pull up exercise challenges do you think you can do?
Prone High Row Exercise Tutorial | Back Thickness With One EASY Movement Buff Dudes Workouts 2022-11-28 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan👉 http://eepurl.com/cTlXxf 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updatesIn this video, we go over a simple row variation to focus on developing the thickness in the upper back. #exercise #tutorial
Kratos God of War Ragnarok Workout Buff Dudes Workouts 2022-11-25 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanGod Of War Ascension trailer: youtu.be/1aDhfTGkLTgPlaying Kratos in the God of War commercial was an amazing experience, and I thought I'd share some of the workouts I performed in order to get into shape for the role. Today we'll be hitting chest and back. If you'd like more of our workouts you can check them out here: www.buffdudes.us#godofwar #kratos
Leg Lift Exercise Tutorial | Develop Quad Size With This Easy Movement Buff Dudes Workouts 2022-09-27 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan👉 http://eepurl.com/cTlXxf 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updatesIn this video we go over how to perform the Leg Lifts, an excellent exercise focusing on your leg strength and size, and a perfect exercise to perform at home or in the garage if you don't have access to a commercial gym. We hope you enjoy this exercise tutorial, look for more on the way!#exercise #tutorial #legs
Reverse Curl Exercise Tutorial | Fast Track Forearm Growth With One Exercise Buff Dudes Workouts 2022-09-20 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan👉 http://eepurl.com/cTlXxf 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updatesIn this video we go over how to perform the Reverse Curls, an excellent exercise focusing on your forearm strength and size, and a perfect exercise to perform at home or in the garage if you don't have access to a commercial gym. We hope you enjoy this exercise tutorial, look for more on the way!#exercise #tutorial #forearms
Dumbbell Romanian Deadlift Exercise Tutorial | Superior Strength In Your Posterior Parts Buff Dudes Workouts 2022-09-08 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan👉 http://eepurl.com/cTlXxf 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updatesIn this video we go over how to perform the Suitcase Carry, an excellent core exercise focusing on grip strength, and a perfect exercise to perform at home or in the garage if you don't have access to a commercial gym. We hope you enjoy this exercise tutorial, look for more on the way!#exercise #tutorial #deadlift
Killer Core Strength With One Simple Movement | Suitcase Carry Exercise Tutorial Buff Dudes Workouts 2022-08-23 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplan👉 http://eepurl.com/cTlXxf 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updatesIn this video we go over how to perform the Suitcase Carry, an excellent core exercise focusing on grip strength, and a perfect exercise to perform at home or in the garage if you don't have access to a commercial gym. We hope you enjoy this exercise tutorial, look for more on the way!#exercise #tutorial
Buff Dudes UPPER LOWER BODY Workout Routine 🏋️ Home Gym Plan Buff Dudes Workouts 2022-08-02 | 👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: bit.ly/homegymplanBuff Dudes Upper Lower Body Home Workout Routine:0:00 - Intro0:09 - Day 10:13 - Bent Over Rows0:52 - Bench Press1:20 - Seated Dumbbell Shoulder Press1:46 - Cross Bench Dips2:47 - Zottman Curls4:12 - Planks4:24 - Day 24:43 - Squats5:12 - Dumbbell Romanian Deadlifts5:44 - Split Squats6:37 - Dumbbell Hamstring Curls7:31 - Seated Dumbbell Calf Raises8:31 - Supermans8:57 - Day 39:35 - Incline Bench Press10:29 - Overhead Press11:24 - Inverted Tricep Extensions12:06 - Barbell Curls12:56 - Bird Dogs13:40 - Day 413:51 - Sumo Deadlifts15:59 - Bulgarian Split Squats16:36 - Nordic Ham Curls17:09 - Kneeling Sissy Squats17:26 - Standing Calf Raises17:36 - Glute Bridge HoldsDumbbell Hamstring Curl Tutorial: youtu.be/dY7BmNR7RJk#home #workout
