*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/10-min-biceps-crushed If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I’m 54 this month and I try to copy Jeff’s exercises for over 6 years now and age is no restriction. Don’t copy his weights and don’t be embarrassed about numbers. Commitment with Jeff and Jesse’s advice will get you there! I am as strong as I have been thanks to Jeff. 💪 And please YES to more videos like this
How do you have/keep the motivation to move weights now? I'm your age, just joined a gym after a 25 year layoff, I did lift weights for years in my youth,...got married, worked on the house etc, life got in the way. Now I'm kind of struggling to focus on doing X, Y and Z when I'm in the gym.
@@steveclark..I'm the same except i only just turned 41 in july i cannot get the motivation i had in my 20's and even mid 30's so that was a good question. 👍🏻
My motivation is to stay healthy for my wife and daughter. I want to be around for them for a awhile. I have other health issues so working out leaves no excuses. I promised myself I would stay healthy and some days I have to force myself but it is always worth it. 😁
Use a 12-15RM for Standing Curl 1:40 Standing Curl 4:15 Drag Curl 6:45 Hammer Curl 9:10 Waiter Curl 2:55/5:30/8:00/10:45 Negative Chin Hang (right after each exercise)
I've been doing the 10-minute follow along Chest (push-up) work-out and the 6- and 7-minute follow along Ab work-outs three times a week for about 2 years consistently now. I am very happy with the results. This is going on the playlist with them. Follow along work-outs feel better than trying to make up my own pace because I know I might cheat on the timing. Keep up the good work Jeff and Jessy!
Jeff has transformed the effectiveness of my workouts. So glad I came across his stuff. Amazing workouts. Love the 100 series, and now going to work this approach in. Can’t wait!
Jeff comes through again! Hell yeah, love this 10 minute blast. As a full time worker and full time grad student, I could definitely use this kind of approach to other muscle groups.
Love this. Ever since you profiled Mike Mentzer I've been training similar to this. I use less frequency and total total body. My gains have been better than any 4 or 5 day a week split that I have tried over the years. I love doing Monster but splitting the week up over 14 days, and with only one or two rounds of the circuits and only one set of high intensity on the other days. always with at least 3 seconds up and 3 seconds down.
I am guessing that he'd say this workout is suitable for 50+. Use the right weight for you, and there's no reason an older lifter can't do it. I am 57.
I don't normally comment. But this was just amazing, so I really wanted to say thank you. If you have any of these for other muscle groups (chest, shoulders,back,lower body etc) then that would be great. I tried to look on the videos but couldnt see them. A 'DESTROYED' playlist for this would be easier to find possibly.
Love this! Trying it tonight! Your 100 series took my muscles to a different level. Loving the strength and muscle pounds I gained! Thanks Jeff and team
I think I actually specifically asked for this some time ago. Thanks a lot. It's very useful to be able to bring a few weights to XYZ location and then you're set.
Good stuff. One big superset, right? I love these because it’s not heavy weights and I will not throw out my back or something else. How about a shoulder routine.? Thanks.
Hi. Perfect shoulder workout. Why do you bend over for the rear deltoids? You can adjust the cable machine to be upright at shoulders height like a reverse peck deck machine. What is most effective?
"Let me train you." You said that in a video long ago and I accepted. As a 62 year-old, I consider you my gym sensei. Love this video and totally looking forward to the rest in this series.
Love it. I've been following you for a long time because you regularly put out highly applicable information in a great concise format. Thank you for your dedication!
Man, where would I be without your information. From training to stretches and posture correction. Struggled with lower back pain and posture for years, and the stretches and spinal decompression videos worked like a charm. I feel like I turned the clock back several years. Currently losing weight and hope to naturally manage my discomfort for as long as possible.
Watching you performing your biceps workout, while eating an amazing and very dark chocolate cake as a reward prepared by my dear daughter, after having been at the gym today hitting arms in an psychopathic way, it just triggers a massive hypertrophy even to my eyes...😂😂😂😂😂 Thx Jeff for your hard work and for inspiring and helping us all, with your commitment to bodybuilding.👊🏻💪🏻 Grazie mille fratello!🙏🏻
I really like doing a video following along. It really helps. I have a hard time seeing an exercise once and then having to pause and rewind the video multiple times but this format was great. Please do more. Thanks for all your help on my exercise journey 😊
Of course, I want that kind of approach to every single muscle group. It's a wonderful routine. I've build all my routine since your teachings, your recommendations and advices, and this is exactly what you always recommends. To failure and beyond. Thank's Jeff, greetings fron Venezuela.
Recently I've been watching other content outlets and I've been watching this channel for years. I really enjoyed and appreciate this kind of series. Gets my vote.
Jeff, you are the man! And crazy, but in a good way. That destroyed my biceps. It was easy to follow with you doing the workout yourself - felt like I was doing it with a workout buddy, which made it more fun and inspiring. since I was lacking the motivation after a day of work. Please do more of these 10 minute routines! 🙌
I literally have 1 pair of dumbbells at home, which is all I use for each muscle group. I've trained at home for years now, so I really appreciate this kind of video from you sir. As many others have said in the comments, I too would be grateful for a series of these videos for each muscle group. Many thanks from the UK. All the best to you and yours.
I am in my mid 40s and dropped 40 lbs in 4 months. Hit the plateau on weight loss, but looking for more dumbbell workout that are high intensity and low in time. Parental duties and full time job and all that. More of these would be awesome man. I attribute a portion on my success to you. Keep these coming. I am almost into the best shape of my life now and am digging these. Thanks much!
Yes, please make more this it is very good and intense in a short amount of time especially for people who are busy and don’t have a lot of time to work out and is there a possibility you could do any of these with resistance band/cables if you do not have dumbbells ? Can you show some of those exercises in this video series with resistance band cables?
I tore my right bicep about 8 years ago, but it’s a partial tear. You having the same injury, how are you not worried about a full tear, or how did you fix it?
Time under tension is where it's at for sure!!! I've incorporated it in alot of my work outs and I get a killer burn. I want to see what backs chest an all the above an what you choose for each. Thanks for all Great vids man keep it up!
Hey Jeff, love all the stuff I’ve seen from you so far. Your 6-day PPL has been epic and game changing for me. I’d love to see a 10min chest and tri’s!
What's a good substitute for the pull up bar hang? I don't have one at home and even if I did I couldn't hold myself up more than a few seconds. It's an isometric contraction so I'm thinking I could just hold a 45lb barbell at a 90 degree angle as long as possible. Would that be a good substitute?
Bands or tubing could be effective, but you'd have to be creative to mimic the DB variations. I'm not sure how you'd do the waiter curls, but I guess 2 hands close together under the band should work.
I love this!!! I have one question, I have one question. May I use pull up bars that sit on the floor on either side of me and place my feet on a box so that my body is parallel to the floor? I don't have a regular pull up bar at home.
I like this format, Jeff could you do a video of what muscles groups to target throughout the week on a basic level? Like monday to Saturday? I'm sure alot of beginners like me would appreciate it.
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/10-min-biceps-crushed
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jeff, the shirt, sell me the shirt.
awesome video. i'll definitely try this out at the gym before my graveyard shift haha. can you possibly do a tricep workout?
I know there's farmer carries. But have you ever thought about workingout while walking or combining workouts with walks?
On a side note you and Scott Adkins should try out for the next Batman movie
Yep these are awesome, more please 🙏
I’m 54 this month and I try to copy Jeff’s exercises for over 6 years now and age is no restriction. Don’t copy his weights and don’t be embarrassed about numbers. Commitment with Jeff and Jesse’s advice will get you there! I am as strong as I have been thanks to Jeff. 💪
And please YES to more videos like this
How do you have/keep the motivation to move weights now?
I'm your age, just joined a gym after a 25 year layoff, I did lift weights for years in my youth,...got married, worked on the house etc, life got in the way. Now I'm kind of struggling to focus on doing X, Y and Z when I'm in the gym.
@@steveclark..I'm the same except i only just turned 41 in july i cannot get the motivation i had in my 20's and even mid 30's so that was a good question. 👍🏻
My motivation is to stay healthy for my wife and daughter. I want to be around for them for a awhile. I have other health issues so working out leaves no excuses. I promised myself I would stay healthy and some days I have to force myself but it is always worth it. 😁
Jeff turned 49 this year. He chooses the best exercises to avoid injury and keep in shape for years and decades.
over 50 best motivation is to stop pain ppl get from little nagging injuries that come over time, i guess
Yes, please do a series targeting each muscle group! Thank you Jeff.
I really like dumbbell focused series because I hate people, so l don't go to the gym. I just work out at home with what l've got.
@@manthe3711this is so crazy, you don't like people!!..am in Nigeria and the idea is so strange
@manthe3711 you hate yourself...?
@@adityantamarapu6239 introvert
Do a set of 5 push ups in 75 seconds.
Could you make this into a series, targeting every muscle groups in a certain amount of time
That would be great
Please!
That would be epic!
Plsssss bro
GREAT IDEA
Use a 12-15RM for Standing Curl
1:40 Standing Curl
4:15 Drag Curl
6:45 Hammer Curl
9:10 Waiter Curl
2:55/5:30/8:00/10:45 Negative Chin Hang (right after each exercise)
And where are the second?
@@andreadalex8893 second what
Never noticed that exercises were different until I saw your comment
@@andreadalex88934:15
100% to the series, that did look really tough
Yes please. TORCHED series
This was so refreshing not only you doing this at home but you actually doing a workout rather than just a voice over. More please if possible 😀
Perfect workout that anyone can fit in no excuses.
Yes please more in this series.
I have chronic hangnails and circulation problems to my fingers that make my hands too cold todo this routine.
@@JackMcGuire-em7ntLOL!!!!!
Thank you so much. Please do more of these home workouts.
I've been doing the 10-minute follow along Chest (push-up) work-out and the 6- and 7-minute follow along Ab work-outs three times a week for about 2 years consistently now. I am very happy with the results. This is going on the playlist with them. Follow along work-outs feel better than trying to make up my own pace because I know I might cheat on the timing. Keep up the good work Jeff and Jessy!
That's such a good idea
every couple of schedules i rotate that 10min pushup workout in. love it!
Pls can you share the links of these exercises
share please!
@@rabzydudu th-cam.com/play/PLdts_aH1sWUTMgm_sz9k2z9cRQWQqxV4I.html
Thank you for this and yes we’d love more of these short workouts for all muscle groups please!
Simplicity at home in short time, great idea, please do more 10 min workout at home, great job from one of the best trainer 👍
Yes do the full series Jeff. 💪🏋️
Would love to see a whole at home dumbbell series! Great stuff, man!
It’s all in his channel man. Just start looking.
He did those years ago dude. Check his playlists.
@@Mandation1 would there be something wrong with an updated version I was just making a suggestion fella
@@mondo_burrito yeah okay Mondo
@@ArtChannel80 There's no need for an update because those workouts are brutal.
Each time you post, I'm excited!
Thank you Jeff. Please continue this series.
Love you Sir
My friend just gifted me dumbbell adjustable weights this is perfect I'd love to see more of these videos
Jeff has transformed the effectiveness of my workouts. So glad I came across his stuff. Amazing workouts. Love the 100 series, and now going to work this approach in. Can’t wait!
This is great, would like to see it for forearms, triceps, shoulders, hell, all muscle groups along with a program that puts it together.
You can get that if you pay him I think
Yes pls , 10 min Series on Destroying All Major Muscle Groups!
Thank you very much for your knowledge and generosity!
Yes please ! The full series 🙏🏼🙏🏼👏
Excellent! Bicep killer to the top. Please do a serie with episodes like this targeting all the muscle groups!
Definitely do this for more muscles Jeff.
Please do these for chest, legs, etc. as you suggested; these short home workouts are so suited to me. Thanks, Jeff.
Please do a series Jeff. Love the intensity without having to lift too heavy.
Jeff comes through again! Hell yeah, love this 10 minute blast. As a full time worker and full time grad student, I could definitely use this kind of approach to other muscle groups.
These follow along formats are awesome. Please keep doing them!
Love to see this applied all across the spectrum. If I can reduce my time in gym without sacrificing intensity and gain, I’m all for it.
Excited to try this. Thanks Jeff!
Love this. Ever since you profiled Mike Mentzer I've been training similar to this. I use less frequency and total total body. My gains have been better than any 4 or 5 day a week split that I have tried over the years. I love doing Monster but splitting the week up over 14 days, and with only one or two rounds of the circuits and only one set of high intensity on the other days. always with at least 3 seconds up and 3 seconds down.
more home workouts. please and thank you
Yes, please do a full series targeting each muscle group. Thanks Jeff.
I can’t wait till you turn 50 Jeff so then you can start making 50+ content, that’s gonna be epic
I am guessing that he'd say this workout is suitable for 50+. Use the right weight for you, and there's no reason an older lifter can't do it. I am 57.
He’s not 50?
@@mr.dillon2675 he turns 50 next June.
Muscle does not know age! I'm already 50 and.....
Why can’t a 50 year old do this? Use lighter weight
Yes - more of these. Used this as a finisher today. Thanks Jeff!
Chest: 1. Flat Bench Dumbbell Press superset - Dips to Failure lean forword legs raised
2. Dumbell pullover Targeting Upper chest Superset - Dips to failure
3. Decline Dumbbell press -SuperSet - Dips to failure
4. Smith Machine Close hand V grip press - Dips to Failure
Shoulders 1. Kneeling Alternating Dumbbell press - Superset Handstand pushup to Failure
2. Standing Dumbbell Abduction Row - Superset Handstand Pushups to Failure
3. Alternating Dumbbell raises -Superset -Handstand pushups to failure
4. Cross arrm standing cable pulls. -Handstand pushups to failure
Back 1. Wide grip lat pulldowns -Superset - Pullups to failure
2. Incline Dubbell Rows -Superst - Pullups to Failure
3. Close Grip Lat pull down. - Pullups to Failure
4. Dumbbell pullover -(Elbows Flaired) - pullups to failure
Legs 1. Toe elevated Goblet Squat - Superset - Weighted vest Box jumps
2. Cable pistol squat - Superset - Weighted vest Box jumps
3. Reveres Smith Machine Curtsy lung with 3 second pulses Superset - Jumps
4. Calf machine raises - Superset - Weighted Vest Box Jumps
Tricips 1. lying tricp or Dumbbell extensions -Superset Dips - Upright not leaning forware
2. Standing PowerBombs -Superset -Dips
3. Overhead Tricep rope Extensions Superset - Dips
4. Hands Staggered pushups with weight on back - Superset Dip
Glutes 1. Machine Glute Kick backs Superset Romanian Split Squat - Lean Forward
2. Single-Leg Kettlebell Deadlift Superset Romanian Split Squat - Lean Forward
3. Elevated Summo with 3 second pulse at bottom - Romanian Split Squat -
4 . Single or both legs Kick back on Smith mach with belly on a flat bench -Superset with Romanian Split Squat
Biceps - 1. Inclined Spider curls - Chinup Hold
2. Banded Trifecta Curls - Chinup Hold
3. Standing Barbell Curls -Chinup Hold
4. Cable Lip Curls - Chinup Hold
Just biceps wasn’t it?
I don't normally comment. But this was just amazing, so I really wanted to say thank you. If you have any of these for other muscle groups (chest, shoulders,back,lower body etc) then that would be great. I tried to look on the videos but couldnt see them. A 'DESTROYED' playlist for this would be easier to find possibly.
i was looking for something like this!
YES, please do multiple body part series, done with this specific technique!
Saw this twice and it's still good!
Bring these workouts on!! Time is always an issue. Thank you so much
Jeff was about to turn into the Red Hulk
Please do this for all muscle groups Jeff! Appreciate your work. Thank you and all the best to you!
I'd like this series for my grandchildren as they only have a 10 second attention span but want to lift. I'll be watching for more.
Thank you. I appreciate your teaching. I'll look for the additional muscle groups videos for 10 minutes.
Now do triceps
Please!…
Please! Would be awesome
Thank you for the video, and yes, I'm definitely interested in a series showing how to work the other body parts using this method.
Thanks, jeff.Yes I really like this format. Please include several more follow along sessions.
Love this! Trying it tonight! Your 100 series took my muscles to a different level. Loving the strength and muscle pounds I gained! Thanks Jeff and team
I think I actually specifically asked for this some time ago. Thanks a lot. It's very useful to be able to bring a few weights to XYZ location and then you're set.
Yes, look forward to more of this variation of exercises. Thank you..
Good stuff. One big superset, right? I love these because it’s not heavy weights and I will not throw out my back or something else. How about a shoulder routine.? Thanks.
Yes please do a series of this for some more muscle groups. I tried this and it absolutely killed my Biceps, great video!
Great video Jeff! You're the best! A series would be great
Hi. Perfect shoulder workout. Why do you bend over for the rear deltoids? You can adjust the cable machine to be upright at shoulders height like a reverse peck deck machine. What is most effective?
"Let me train you." You said that in a video long ago and I accepted. As a 62 year-old, I consider you my gym sensei. Love this video and totally looking forward to the rest in this series.
Does he satisfy your sexual needs?
Love it. I've been following you for a long time because you regularly put out highly applicable information in a great concise format. Thank you for your dedication!
Man, where would I be without your information. From training to stretches and posture correction. Struggled with lower back pain and posture for years, and the stretches and spinal decompression videos worked like a charm. I feel like I turned the clock back several years. Currently losing weight and hope to naturally manage my discomfort for as long as possible.
Watching you performing your biceps workout, while eating an amazing and very dark chocolate cake as a reward prepared by my dear daughter, after having been at the gym today hitting arms in an psychopathic way, it just triggers a massive hypertrophy even to my eyes...😂😂😂😂😂
Thx Jeff for your hard work and for inspiring and helping us all, with your commitment to bodybuilding.👊🏻💪🏻
Grazie mille fratello!🙏🏻
Yes, love it. Can't wait to try it out. Please make as many of these for every muscle group you can.
Looking forward to more from this series. When I am working from home, this type of workout fits nicely during a break.
I really like doing a video following along. It really helps. I have a hard time seeing an exercise once and then having to pause and rewind the video multiple times but this format was great. Please do more. Thanks for all your help on my exercise journey 😊
Jeff, follow along videos are the best, thank you!
Of course, I want that kind of approach to every single muscle group. It's a wonderful routine. I've build all my routine since your teachings, your recommendations and advices, and this is exactly what you always recommends. To failure and beyond. Thank's Jeff, greetings fron Venezuela.
Recently I've been watching other content outlets and I've been watching this channel for years.
I really enjoyed and appreciate this kind of series.
Gets my vote.
Jeff, you are the man! And crazy, but in a good way. That destroyed my biceps. It was easy to follow with you doing the workout yourself - felt like I was doing it with a workout buddy, which made it more fun and inspiring. since I was lacking the motivation after a day of work. Please do more of these 10 minute routines! 🙌
It would great to have a series like this one that targets all the different muscle groups :) Awesome video Jeff
I literally have 1 pair of dumbbells at home, which is all I use for each muscle group. I've trained at home for years now, so I really appreciate this kind of video from you sir.
As many others have said in the comments, I too would be grateful for a series of these videos for each muscle group.
Many thanks from the UK.
All the best to you and yours.
This looks great, looks very effective and great on the timesaving too. Everyone's always busy so these help alot to save time
I am in my mid 40s and dropped 40 lbs in 4 months. Hit the plateau on weight loss, but looking for more dumbbell workout that are high intensity and low in time. Parental duties and full time job and all that. More of these would be awesome man. I attribute a portion on my success to you. Keep these coming. I am almost into the best shape of my life now and am digging these. Thanks much!
Yes, please make more this it is very good and intense in a short amount of time especially for people who are busy and don’t have a lot of time to work out and is there a possibility you could do any of these with resistance band/cables if you do not have dumbbells ? Can you show some of those exercises in this video series with resistance band cables?
Excellent teacher, thank you so much for changing our lives and showing us that we can all make a 180-degree 💪 life change
This looks great! I was definitely wanting something for when I can't make it in to my work's gym on certain days (since I do hybrid work).
I'd vote for more of these for other muscles! And a suggestion of whether or not you could do 2 (or 3) together (biceps/triceps, push, pull, etc.).
Yes! Make a series. 👊🏼
Great stuff!! Please do it for every muscle. This is great for people having less time. Thanks a million! I like the following along format!
Thanks Jeff: your videos keep me motivated. This one is awesome.
Absolutely love this! Hit chest next and would love an entire series. Thanks as always for the fantastic content!
I tore my right bicep about 8 years ago, but it’s a partial tear. You having the same injury, how are you not worried about a full tear, or how did you fix it?
YES Please do a series for each muscle! Thank you very much Jeff!
Yes, please do a video for each muscle group, this is great, thank you! 💪🏻
Yes, please. I'd love to see the entire body done this way. As always, thanks for the great content and insights 🙏
Time under tension is where it's at for sure!!! I've incorporated it in alot of my work outs and I get a killer burn. I want to see what backs chest an all the above an what you choose for each. Thanks for all Great vids man keep it up!
Just did this while following...wow...my biceps are burning hot! feels so good. Another gem from Jeff!
Tempo fast stuff is awesome.
Love seeing how hard it is with you doing it.
Great content well done
Hey Jeff, love all the stuff I’ve seen from you so far. Your 6-day PPL has been epic and game changing for me.
I’d love to see a 10min chest and tri’s!
What's a good substitute for the pull up bar hang? I don't have one at home and even if I did I couldn't hold myself up more than a few seconds. It's an isometric contraction so I'm thinking I could just hold a 45lb barbell at a 90 degree angle as long as possible. Would that be a good substitute?
Yes! Definitely a whole video for each muscle or group would be awesome!!
Jeff. Thanks for taking the time and share this sharpen bíceps moves.
Great plan Jeff & Jesse, I’m 62 & definitely want to keep growing 🦾🦾🏋️♀️🏋️♀️
Jeff u just murdered my biceps 💪
Badass. Just came back from a week off. Tried this out. I even added my own tri version after bi’s. Keep em comin brother!
Bless the day I chanced upon your channel.💪🏾
Would very much appreciate a series. Thanks Jeff!
Thanks Jeff, I would appreciate a series of these for those busy, busier, busiest days!
Great video! Please make a chest one! And all body parts for that matter!
Thank you . Can this be as effective with the proper elastic bands please? It doesn’t seem like the pink dumbbells are going to do much🌸🙏
Bands or tubing could be effective, but you'd have to be creative to mimic the DB variations. I'm not sure how you'd do the waiter curls, but I guess 2 hands close together under the band should work.
I love this!!! I have one question, I have one question. May I use pull up bars that sit on the floor on either side of me and place my feet on a box so that my body is parallel to the floor? I don't have a regular pull up bar at home.
I like this format, Jeff could you do a video of what muscles groups to target throughout the week on a basic level? Like monday to Saturday? I'm sure alot of beginners like me would appreciate it.
Love this approach! Well done!
Yes please, would love to see this type of tempo scaling technique for different muscle groups!