• Published: 05 February 2017
  • ↓ Full workout is further below in this description ↓
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    Sandrock's Theme
    Hideki Naganuma-
    Mick Gordon- DOOM OST

    DAY 1
    Chest / light delts and triceps

    Incline Dumbell Press - 3 sets of 15 to 20 reps to warm. Then find a tough weight for a set of 12 reps, then 10 reps, then 8 reps, then 6 reps (adding a little weight each set). Get a good stretch at the bottom of every rep, and a good hard flex at the top too. Every rep like that.

    Incline Barbell Press - 1 set of warm up then 8 sets of 6 reps with 1 minute breaks. No locking out. Not too heavy, we want good form on every set.
    Stretch Pushups – 3 sets to failure

    Dumbell Side laterals - 8 sets of 8 with 1 minute rest periods. Not super heavy – keep good form.

    Rope Pushdowns - a couple light warmups then 8 sets of 10 with 45 second breaks.
    Flex hard at contraction on every rep for 1 second


    Day 2
    Calves / Back /biceps

    Seated Calf Raise – use a moderate weight for 10 sets of 10 reps – take 45 seconds between sets

    Dumbell Rows - 2-3 warm up sets of 15, then 8 sets of 8 reps. Not too heavy, we want good form on every set.
    Chin up death – 12 sets of chins here - 4 sets to failure with a moderate grip, then 4 sets with a neutral palms facing each other grip, then 4 sets out wide. If you can’t get at least 6 reps, use an assist machine.
    Chest Supported Rows – 3 sets of 10 reps – get a good stretch on these, and a 1 second flex at contraction on every rep
    Dumbbell Shrugs – 3 sets of 12 reps, with a 3-second hold at the top (flex hard) of all reps

    EZ Bar curls - 2 warm up sets of 15, then 8 sets of 8 with moderate weight. About a 45 second rest break


    Day 3 Glutes / hams

    Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets.

    Stiff Leg Barbell Deadlifts: work up to a heavy set of 6 reps, and do 4 sets of 6 with it, then do a 5th set of 20 reps (lower the weight a good bit)

    Walking Dumbbell Lunges – 4 sets of 10 reps on each leg. Do all reps on one leg, then come back doing all reps on the other leg

    Hyperextensions using hamstrings (focus on pulling up with your glutes and hams, NOT your lower back) – 3 sets to failure at bodyweight only


    Day 4 –off
    Day 5 – shoulders and arms

    Dumbell bent over rear laterals - 8 sets of 8. Not too heavy, we want good form on every set.

    Dumbell Side laterals - 8 sets of 8. Again don’t go too heavy, use a moderate weight with good form on every set.

    6 Ways - 4 sets of 8 see here for video:

    Rope Pushdowns - 2-3 warm up sets - 8 sets of 10 with 45 second breaks Flex hard at contraction on every rep for 1 second

    Pronated db kickbacks (keep palms up entire time) - 8 sets of 8 reps

    EZ Bar curls - 2 warm up sets of 15. 8 sets of 8 with moderate weight. About a 45 second rest break.


    Day 6 – off

    Day 7 - legs
    Standing Calf Raise – find a challenging weight for 20 reps and do 5 sets with it – about 1 minute rest between sets

    Lying Leg-Curls - 2-3 warm up sets of 15 reps. Standard pyramid. 15 reps, then 12, then 10, then 8 reps. All with strict form. On the last set, after you finish the 8 reps, do 15 partial range reps out of the bottom / stretch position. Just come up about 6 inches or so.
    Leg Extensions – 2 warmup sets of 20 reps, then 3 sets of 10 reps all with 2 second flexes at contraction. Try to add a little weight each set.

    Squats - 2-3 warm up sets of 10. You are going to use the same weight for 8 sets of 8. Challenge yourself but all reps should be with good form

    Walking Lunges – 2 sets of 20 reps on each leg (hold moderate weight dumbbells)

    Stiff Leg Deadlifts - 4 sets of 10 reps. Get a good stretch on all reps, and come up all the way and squeeze glutes at the top of all reps

    ---------END WORKOUT WEEK-------------

    #FATLOSS #fatlossvlog #training #gym #weightlifting #weightliftingroutine #powerlifting #bodybuilding #squat #deadlift #benchpress #bench #weightloss #weightlossvlog

Comments • 207

  • Chubbyemu
    Chubbyemu   3 years back

    hey everyone! one of the upcoming weeks video will be a Q&A. please leave a question here re: fat loss, training, powerlifting, etc. and i will answer it in that video! thanks

    • Roberto Giménez
      Roberto Giménez  2 years back

      You're an Asian Jason Genova.

    • Ryan Loughney
      Ryan Loughney  3 years back

      they are called back extensions but they work your hamstrings

    • sticmatic
      sticmatic  3 years back

      BERNARD !! ty so much for the vlog! I'm joining in the "challange" right now, establishing your base plan. I'm 6'1, so I think, I'll need slightly more macro per meal. some questions: - do you have a medical background? -do you do creatine like 10 y ago? -how's the fatique when working? - do you get enough sleep like <7-8 hours or more ? REGARDS and KEEP IT UP !!

    • blabla blabla
      blabla blabla  3 years back

      8:58 arent those for your lower back muscles not hamstrings?

    • Ryan P
      Ryan P  3 years back

      Chubbyemu What's a good way to keep your workout mentality from becoming stail?

  • Wali S
    Wali S  3 months back

    Just wondering why incline dumbbell press then barbell press , and the postural correction is rear dumbell raises where your bent forward at nearly a 90 degree angle , like the one you did leaning on the bench

    • Sully
      Sully  6 months back

      Lmao jet set radio soundtrack lol dope!!

      • Linette Velasco
        Linette Velasco  7 months back

        Dat jet grind radio music thooooooo

        • jawuan Davis
          jawuan Davis  9 months back

          Why dont you work on definition

          • SangueSiciliano
            SangueSiciliano  9 months back

            Why does fruit in the US look so artificial?

            • sean
              sean  11 months back

              he's fuckin ripped lmao

              • Stephen Hutchison
                Stephen Hutchison  1 years back

                No, you're gaining muscle and losing FAT. Losing WEIGHT might also be happening if you're down a pound, but going UP means gaining weight. Weight is not just muscle. It's a real hassle explaining that to people over and over and over.

                • Sumit Singh
                  Sumit Singh  1 years back

                  what's his height ?

                  • Juan Pablo
                    Juan Pablo  1 years back

                    I dont get why dont you just cut calories, on my cuts i lift the same and eat the same, but lower the calories just enough to loose like a pound or two a week.

                    • David DeBroux
                      David DeBroux  1 years back

                      I always fine weightlifting machines to be very, very awkward to use. Doesn't matter what it is.

                      Leg press, bicep curls, tricep extensions, even lunges with freeweights... not even inclined situps.

                      I can't seem to stand that shit. It's so uncomfortable and ends up making you be in an awkward position or doesn't go with your body.

                      Literally 90% of my regimen is focusing on the barbell. Everything else is done thru an elliptical machine, dumbbells (sometimes) and just... trying to lift my own weight.

                      Oh, but let's not get started with the deadlift... oh man, having long legs suck so much dick with deadlifts.

                      • Fitness Bozo
                        Fitness Bozo  1 years back

                        Bro you better when you got size

                        • Sharman Nobody
                          Sharman Nobody  1 years back

                          What a joke. Fuk off.

                          • tory tatsumaki
                            tory tatsumaki  1 years back

                            0:25 is that bgm from gundam game ?

                            • Steven Blackford
                              Steven Blackford  2 years back

                              3:50 I feel sorry for that kid squatting, he's gunna snap some shit up...
                              Someone needs to show him proper form

                              • Chasing A Murderer
                                Chasing A Murderer  2 years back


                                • James Goldberg
                                  James Goldberg  2 years back

                                  Bro that’s Jet Set Radio Future’s soundtrack as about 4:30

                                  • rathod karan
                                    rathod karan  2 years back

                                    Your form is shit brah

                                    • Roberto Giménez
                                      Roberto Giménez  2 years back

                                      You're an Asian Jason Genova.

                                      • hampus andersson
                                        hampus andersson  2 years back

                                        RIP AND TEAR UNTILL ITS DONE

                                        • Karl Karsnark
                                          Karl Karsnark  2 years back

                                          7 days a week at the gym is absurd and counter productive in the long run

                                          • mopore
                                            mopore  2 years back

                                            Do you even lift bro?

                                            • Argonnosi
                                              Argonnosi  2 years back

                                              I feel exhausted just listening to that routine. Blargh. Also... why no overhead press on shoulders day?

                                              • FootballJunkie
                                                FootballJunkie  2 years back

                                                Check out the kid attempting squats in the background @3:50. Good lord someone help him, please.

                                                • Dan
                                                  Dan  9 months back

                                                  Jesus, that was painful to watch.

                                              • Tiota
                                                Tiota  2 years back

                                                3:58. I guess a guy has to start somewhere

                                                • Eric Y.
                                                  Eric Y.  2 years back

                                                  the kid at 3:48 needs some assistance

                                                  • Feng Xu
                                                    Feng Xu  2 years back

                                                    3:50 worst squat ever

                                                    • logan watts
                                                      logan watts  3 years back

                                                      faint Anybody know larger than thiw work#

                                                      • Henrique
                                                        Henrique  3 years back

                                                        paint u hair yelow and u will be a super saiadin!

                                                        • Ktmboy 321
                                                          Ktmboy 321  3 years back

                                                          The kid squatting at 3:58.. yikes😅

                                                          • pemulis808
                                                            pemulis808  3 years back

                                                            Got a little confused halfway though? So day 4 is steady state cardio? How long do you usually do it for? Also, how many sets do you do for the leg press?

                                                            • I Am B
                                                              I Am B  3 years back

                                                              Are you slightly autistic?

                                                              • Han Sole Lo
                                                                Han Sole Lo  3 years back

                                                                What's your cardio plan again?

                                                                • Go Hawks
                                                                  Go Hawks  3 years back

                                                                  how many hours of sleep do you get?

                                                                  • Sean Ford
                                                                    Sean Ford  3 years back

                                                                    Post more

                                                                    • Bryzie B
                                                                      Bryzie B  3 years back

                                                                      why no deadlifts???

                                                                      • Zahi Farah
                                                                        Zahi Farah  3 years back

                                                                        Love your videos and please keep them coming but also, PLEASE, can you take it a bit easier on the music? Thanks a bunch! Started training with Shelby thanks to you :))

                                                                        • Kaleb
                                                                          Kaleb  3 years back

                                                                          Constant muscle gain and fat loss at the same time is possible through a 10% calorie deficit and a positive nitrogen balance. It's human anatomy.

                                                                          • Sugoii
                                                                            Sugoii  3 years back

                                                                            You know there are a ton of guys which just go 1 or 2 times a week to the gym and have a dream body.. And there is someone like you, who put so much effort on this, goes like the whole week training and get so tiny results for it. Fuck those genetics..
                                                                            Keep doing please! Don't give up. You're motivating me and I'm sure that you're motivating tons of other people.
                                                                            You deserve more subs and clicks!!!!!
                                                                            (Sorry for my english)

                                                                            • Blah Bleh
                                                                              Blah Bleh  2 years back

                                                                              That's because he's been sedentary for the better part of a decade. It's easier to prevent a problem than it is to fix it once it happens.

                                                                            • Tyrone Lannister
                                                                              Tyrone Lannister  3 years back

                                                                              Sugoii A lot of times it's simply cause they use "vitamins".

                                                                          • Austin
                                                                            Austin  3 years back

                                                                            12:47 lmfao!@@#$%^

                                                                            • El Toro Transport
                                                                              El Toro Transport  3 years back

                                                                              Any recommendations on camera or lighting equipment. all I have is cell phone but would like more intro camera stuff to document progress...

                                                                              • ImaPissOnYo Cat
                                                                                ImaPissOnYo Cat  3 years back

                                                                                Good progress brotha keep up the hard work keep upping the weight
                                                                                AND KEEP THE JSRF MUSIC COMING

                                                                                • rubbiebubbie
                                                                                  rubbiebubbie  3 years back

                                                                                  Strong pear.

                                                                                  • Alyssa Skidmore
                                                                                    Alyssa Skidmore  3 years back

                                                                                    This video is very motivational and gave me great ideas

                                                                                    • Mr.
                                                                                      Mr.  3 years back

                                                                                      Jesus Christ. Why is everyone inspired to make these shit channels

                                                                                      • Han Yung
                                                                                        Han Yung  3 years back

                                                                                        Hey Bernie, what's the reasoning behind doing all these different assistance exercises with crazy volume instead of doing the same (or less) volume on the main lifts ? Is it to increase work capacity ? Hypertrophy ? Deplete glycogen ?

                                                                                        • Marcus Bryan
                                                                                          Marcus Bryan  3 years back

                                                                                          You can gain muscle and lose weight no matter what. Up your protein bro and up your carbs (a little) and keep your fats low enough but not too low where your hormones go hay wire.

                                                                                          • broa
                                                                                            broa  3 years back

                                                                                            love the gundam wing track at the start. btw whats your background?