4 Minute Home Upper Body Workout (NOW IN HD!)

[MrReview9]

I'm trying the "Sixpack Shortcuts" method. I just finished Phase 1. I'm gathering as many viewers as possible to allow you all to choose on your own to try this or not. Here’s my first “after” video: watch?v=scQnHa4w9IE. If you want subscribe to get updates, thanks for your time!

[cnfrog]

-Mike, buddy, would you please do a lower body workout like this? Abs, legs, etc. Got great chest, shoulders and arms but the rest is lacking. Thanks bro! You are awesome.

[famasdan]

These guys know what they are doing and talking about, i follow them here on youtube and ive read alot and even made a lill progress with their methods just here on youtube.

[MrReview9]

I'm trying the "Sixpack Shortcuts" method. I bought it recently and started on the 4th of september. I'm gathering as many viewers as possible to reach everybody and allow you all to choose on your own to try this or not. Here’s who I am: watch?v=r-YewKZu4Qg. If you want subscribe to get updates, thanks for your time!

[purplehaze216]

first song name ?

[freshwright23]

@krazykid0204 hey im 14 to little skinny and i started this 2 weeks ago and see a little improvement use 15 lb throughout the workout. And im jw if you have stuck with the workout and how much improvement you have seen, also di you increase your weight size at al. response will be appreciated :D

[bengaliTq]

Love ur videos dude! Ur the best trainer on YouTube by miles!!! Keep it up ;-)

[aka09jdr]

do more of these videos please

just a full workout like this please

thanks

[SIMPSONDUDE1996]

im 5'7 and 14 years old can i do this workout ?? please some1 tell meee

[famasdan]

@SIMPSONDUDE1996 try and find out man

[findmenowbitch]

do the deadlifts make you short if so what can I substitute for this exercise

[thewelshyboy]

I've done this workout before and started to see improvements within 2 weeks... highly advise this workout as it worked on me :) I'm not too sure how many sets others are doing but i did 8 sets and it killed me the first week.

And it usually takes between 40 mins to an hour to complete depending on how quick you the pace is.

Best of luck to everyone who tries and stick to it, you will see results!!!!

[god60111]

did 4 sets and arms feel like they weigh a ton haha but its my first go at exercising in a long time so not too bad but this workout is tough!!

[Loverpants11]

wait i have a question.. if i have problems with the side laterals using 15 pounds weight, should i lower the weight so i can do that exercise? becasue i use 15's for all the other exercises and they work

[DBZdumbass555]

@Loverpants11 yeh maybe you should. i use 25s for everything but only 10s for the side lateralls

[IcyVirtualBoy]

Who has done this? i just got through and i could only do 6 before i was failing on every workout. How long until you will start to see results? Thanks for all of the help, best of luck to everyone!

[PhilMcCool]

The reason this workout only lasts 4 minutes is because he's going stupidly fast with bad form (maybe cos the weights he is using are too heavy at the moment). Those exercises should be 2 seconds up and 2 seconds down per rep.

[Brosnan67]

how much are those dumbells, 5kg each? let me know 'cos I'm about to buy some myself

[raul123770able]

hmmm 8 sets of all the exercises or do you mean 8 repetitions for each exercise? cuse otherwise its 32mins?

[Cuntslaw]

check his pecks bounce at the end! LOL

[KJT17]

wait so everything he did there is only one set?!?!.......and we have to do 8?

[idc39]

I'm 14 and I tried this with 20 pound dumbells. And I'm pretty strong by the way. My muscles were trembling in the middle of the 4th set and I could barely do any more so i stopped. I couldn't even do the side laterals with 20 pounds. so i used 10 for that. I followed exactly how it says. 1 min break between each set.

[cnfrog]

@idc39 -I know how you're feeling on that bro. I started on 25lbs and had to drop down on the laterals and only doing 2 sets. I've worked my way up to 30lbs with 25lbs on the laterals and doing 3 sets. Keep up the good work. Dedication will get results.

@Mike- THANK YOU!

[martino012]

im on my first week , and its seem to be a very good workout , im gonna try that workout for 3 weeks for sure ;)

[TheCommunityLounge]

How much reps for each exercise ? 8 ?

[YooItsAndrew]

Really..? 8 sets of about 93 reps for different exercises within each set...? That's killer.

[Sekihotai0420]

so by 8 sets it means do this ENTIRE excercise 8 full times correct?

[the1sic]

@Sekihotai0420 Correctdomundo.

[RKO367]

Haha what is the Song playing??? anyone knw.. please tell me if anyone knws...

[the1sic]

@RKO367 Breaking Benjamin!

[thepaceofalex]

@RKO367 Breaking benjamin - i will not bow

[13blacksoal]

hum? i should repeat this 8 times?

[the1sic]

@13blacksoal YES

[KillaKillJ]

omfg!! so i jus finished doing this workout. All 8 sets, and let me tell u it is freakin ridiculous! I was tired after 4 sets and really wanted to quit the last 2, but i pushed through. Right now i am sweating like a pig, but i definitely feel like i accomplished something. haha btw the side dumbell laterals are freakin outrageously hard towards the end!! You guys should definitely give this a try.

[808snyder]

could i gain mass from this. i no longer have time to go to the gym for now. thanks

[BloodTillWeDie1]

recomendended rep count?

[95Dooley]

are all ur clients asian

[tolitoli11]

without resting you can easily get this done in 16 minutees!! but its seriusly harrdd!!

[the1sic]

@tolitoli11 I guess you are using too low weights.

[redgravity450]

@tolitoli11 without rest u insane

[the1sic]

Just started this on week 4, along with scooby's advice on nutrition (food) - It works really really well!!!!

[fooon]

Teacher: Why you punch this guy?

Student: Dont know..... 3:10

[gangstaYnR]

would this stunt your growth?

[feeltharythym]

how heavy were the weights being used?

[RhubenRh]

Perform for 6 weeks, Monday, Wed. and Frid.

[RhubenRh]

It perfectly explains the beginning of the video.

8 reps, 60 seconds rest between exercise.

Follow the workout ...

[MrWeenie1000]

Great workout! For those who don't know the song it is I Will Not Bow by Breaking Benjamin

[krazykid0204]

I think I've figured the # of reps for this workout. It wasn't listed because you're supposed to follow the video. So it's 8 reps for bicep curls, standing shoulder press, upright rows, bent over rows, 16 reps for one arm rows (8 for right, 8 for left), 9 four second push ups, 8 side laterals, then 15 shrugs, and 15 dead lifts. You do this for a total of 8 sets, It sounds like a lot but I'm 14 and I can do it with 15 lb weights, I hope to increase my weights soon. Hope this helps.

[ThatMightyDude]

@krazykid0204 brilliant thanks man! :)

[Brettness2941]

@krazykid0204 no chance u can do 8 sets of 8 side lats with 15lb weights at 14 years old i call bullshit

[krazykid0204]

@Brettness2941 You're right I move down to 10lbs weights, but since I posted that I've moved up to 12.5lbs for it and 20lbs for everything else. Correct form is more important too. Couldn't fit that in anyhow, lol sorry.

[stud0003]

wait it says everything except how many reps

[8Menachi8]

sixpackshortcuts-Is there a difference if you keep the dumbbell horizontal or vertical at the end of the release? (If so, what?) 

[imakemeth247]

is it 8 sets every on-day. or a total of 8 sets per week

[UnluckyMichael]

hey, if i do 2 sets a night, every night for 8 weeks will it still have the same effect?

[egandavid]

Please if someone see its results, write down here ? (: thanks guys.

[Insane1Domain6]

This is the perfect warmup! One of my favorites

[123dragonballz321]

@Insane1Domain6 What do you mean warm up. You're supposed to do 8 sets of this whole workout and you call that a warmup? If this is a warmup, I would like to see an actual workout then.

[Ddgolem12]

8 sets dont really make it 4 mins does it? Still good tho

[Razorblade424]

K I'm 16 I can do like 5 sets with 15lbs or 6 then I do 2 with 10lbs is this ok? And what is the best diet for me to gain musle I'm 16 so it's hard for me to maintain a good diet because I don't cook any advice/tips for me

[originalnickname93]

but its not really 4 min if there's 8 sets. its 32! xD still great exercise, thanks!

[JPzSHUffLe]

how much stronger do you think people could get in 1 year of doing this??????

[IcyVirtualBoy]

UPRIGHT ROWS HURT THE MOST.

[IcyVirtualBoy]

Just did this, Good thing i had my laptop close to me. Had to crawl over to it and i cant get up. Great workout!

[AlbossDumblelad]

whats the song?

[MrHousemagic]

@sixpackshortcuts dont you need to do 8 sets? or should you do more heavy weights and less sets? please respond!

[mullac96]

@MrHousemagic its better to do it with lighter weights if you cant do 8 sets with heavy ones :)

[kinggogeta123]

thanks god i found your channel ... i saw even some small results from the first day !

[kinggogeta123]

that looked fun :D ( only the first 2-3 sets :P)

[MASR4]

Do I do this 8 times, im confused because say four minutes, but doing this 8 times would be about 30 minutes? I know that their 8 reps for every exercise you do.

[GillyGil123]

@sixpackshortcuts if i cant do the dumbbell side laterals with 20 lb weights, should i get lighter weights for that section or should i jst keep trying with 20?

[momusufanivan5]

8 sets here means to repeat 8 times every exercise (as he does in the video), or to repeat ALL the exercises 8 times? if it's the second it's too much, and obviously impossible to do in 4 minutes, so the title wouldn't really make any sense...

[TransiitionzHD]

just wondering after a while would you suggest on highering the weights at all man?

[jvibb13421]

Just did three sets my shoulders feel like a ton of lead

[tilldermeister]

Thanks from France guy ;) and nice body!

I'm gonna try these exercices, and see if there're some results :)

[IDarloww]

how many times a day should i do this?

[Zair137]

@IDarloww 8 sets once every other day (mon wed fri)

[DarkSideZombie0]

nice. by the way do anyone knows who sing this song?

[IDarloww]

@DarkSideZombie0 breaking benjamin

[DarkSideZombie0]

@IDarloww thanks

[jannoelparedes]

8 is a lot... to do them properly.. i did my first two sets good then i start to deteriorate. im skinny and lifting 15 lb dumbbells

[MASR4]

@jannoelparedes Well you should make the weights lighter

[pekwind]

u say a total of 3 sets or 8 sets? sorry its really hard to tell at the beginning of the video...

[jannoelparedes]

@pekwind it's 8 sets. 3 is nothing to him lol

[SuperShMark]

Hey , ive been doing these for a few months , But i have'nt really kept doing them week after week on a time i missed a few weeks and stuff. Im just wondering if it's not to late to actualy do this for the full 6weeks without stoping or skipping workouts ,

Pls reply back!

[MrYesus97]

im doing this video and 2 others every day. im really starting to see my aps growing, and im gonna continue this, great videos :) but i can only take like 2 of the exercise at 2:32

[nani1778]

how is this a 4min home work out if you have to do 8 sets of them ?

[MASR4]

@nani1778 I asked the same question.

[BradNguyenTV]

that is all 1 round. how many rounds should i do a day?

[Bonkers971]

How many kilos are u using ??

[TheDonSharma]

@acrews95 10kg each dumbell but i started with 7.5s because i cant do all 8 sets with 10s

[Ha1oKing117]

Song is I will not bow by Breaking Benjamin

[Saiixx]

Goku

[SUPERPERSIAN91]

SONG PLZ

[vk45dett]

I do 3 sets everyday, instead of every mon/wed/fri. Is that still ok?

[DazaHD1]

@vk45dett

Thats not good for you the reason why there is a break is the rest is the main way you gain muscle so you doing it everyday will gain only the muscle you are using for them 4 minutes, you have to give your muscles a break so they can burn and create more rip

[vk45dett]

@DazaHD1 Oh thanks for clearing that up. Could you tell me what your routine is?

[paddy110287]

@vk45dett 8 sets...mon wed fri* in weight training 3 is the magic number..and rest yourself..if you're working out hard for mon wed fri..you wont want to go extra the next day.

[vk45dett]

@paddy110287 Thanks for the help. Also, do you see any gains?

[V6stangxX]

just did 3 sets with 30lb dumbbells, lets just say it looks like i went for a 3 mile run, had to take my shirt off cause it was so wet in the neck

[pandaboyx]

i like how at the end he flexes his pecs lolol

[TheWarBoar]

Hey Mike, you're a real inspiration. im 16 and have decided that i want to get rid of the stubborn fat on my body. however, i have a question, do you do this exercise 8 times? cause i can only manage 4 properly.

Thanks mike nonetheless for giving such a great guide of workouts :)

[Joeyy3D]

press 567 567 567 567 567 567777777777777777 bit of a tune

[wizwoz16]

i got asthma and it sometimes plays up while doing these exersices would it be ok just to do 4 sets instead of 8?

or should i just do a different workout completly.. reply back thanks (Y)

[truesubstance]

How many sets of the complete workout should I do ?

[DamiousMalikar]

I like this work out but im knackered after 3-4 sets, should i switch to a lighter weight? im quite scrawny, but determined to get buff

[Razorblade424]

k ii started to do these with 15lb dungbells and i can't do that side laterals i just do em as far as i can and i can only do 2 sets of this work out every other day as it suggests is this worth it still....?

[DaKidDio]

i did the entire workout and the next day i wasnt sore, is that not normal?

[grantsblog]

I did this with 35 lb dumbbells and I am dead! I am doing this workout for now on!

[DBZdumbass555]

so your saying that if i i, eat a lot, get good sleep, and follow your work out videos, i will big and ripped. that might look sarcastic but its a serious question

[KoreaXFan]

At first I thought it was a total of 8 sets of the WHOLE 4 minute video...lol 32 minutes :D

[ElectroMuusiic]

if i do this i can have abs?

[bakersk8er1123]

what about triceps?

[Rkidd17]

I love this. Only thing I can't do is the side dumbbell raises because I have dislocated a shoulder and I can feel bone rubbing and it hurts like a bitch! Keep the workouts coming! Maybe a good leg excercise?

[legallez]

My home gym has 2 machines, sadly, not dumbbells. So I have adapted this routine for use on my machines. It is an awesome workout. I do this upper body routine on Tue and Sat. I do a lower body routine (abs and legs) on Thur and Sun. For cardio and conditioning I do kick boxing at a club on Mon, Wed, Fri and Sat. I started this routine on 21-Oct-2010. I was 230 lb then. Now I am 198 lb. Thank you for the inspiration. Only problem - Diet is the hardest part and my job is a desk job.

[Th3SP1C]

@sixpackshortcuts man you look like Super Saiyain Goku

[Th3SP1C]

song name

[SmithTheMadman]

@Th3SP1C i will not bow- breaking benjamin

[JasionJones]

@Th3SP1C Breaking Benjamen is the artists/bands name not sure of the song.

[MrDeathCab1]

do we do these simultaneously or do we rest in between each set of reps? Meaning do we do all the reps of each exercise before resting?

[poopmaestro]

so at the beginning of this vid did it say 8 sets?

[TheBWilliams96]

@sixpackshortcuts Are we supposed to do 8 reps for each exercise and 8 sets?

[tizleness]

oh ok! i got it! in the intro it said do 8sets! i think u meant do 8REPS per exercise!

[PaddingtonBurr]

why only for 6 weeks, is there anything dangerous about these 'get ripped fast' type of exercises

[guilford681]

I had a few issues with my right trap pinching a nerve due to pitching in baseball and improper workouts. When you do some of these workouts, should I keep my shouldar blades locked so I am not rolling my trap/shouldars? I know this is like PT type question but you seem to know a lot and your workouts are amazing thanks,

Tim

[Crossan9415]

This is aweome. It killed my shoulders.

[FarazR2]

so if it's 8 sets, would it be 32 minutes?

[soulflower666]

Are these workouts good for women?

[Menozuki]

mike i have a question...do we do 8 sets or do the 4 min workout with 8 reps...very confusing

[kingmama159]

3:44  he bounces his chest

[kingmama159]

3:45 

[berganio206]

hey mike, how many sets am I suppose to do?

[Kushosaurus]

Pretty intense workout, recommend it very much. I added a few things like dumbell bench, dumbell squat, and a few other things. Not as much sets as you did, but i varied in weights from 15-50 lb dumbells! nice workout. trying to get as ripped as you vegeta.

[CrisisGenesis]

Gaghh the push-ups and then the transition to the side laterals kill me :P.. other than that i can really feel my upper body working.

[YURISALVATION]

Dude you just gave me the motivation to workout

Can't wait to start and see what results I'll acheive

Thanks for the video

[Shadowphantom81]

Great workout. I started doing it last week but, modified for what I'm capable of at this time since I haven't worked out in about 2 years. Right now, I'm doing 3-4 sets, 5 reps each with two 25lb. dumbbells. Once my body starts getting back into it, I'll start doing more and eventually with heavier weights. Thanx for the vid.

[blazin145]

How much did each dumbell weigh?

[wtfnomoreusername]

what is this for?muscle mass?

[Y0uMyNerfHerder]

does 8 sets mean do the workout 8 times or do each lift 8 times?

[anthrx0]

@Y0uMyNerfHerder i have the same question. it seems like 8 reps

[Y0uMyNerfHerder]

@anthrx0 yea cuz im pretty tired from 1 cycle of all these lol..

[acousticaster3000]

dude your ripped holy crap! great workout(: im 14 and i was wondering, should i do the whole workout like intended, or should i take off sets? i did this workout today like intended but with 15lb weights, and it burns like crazy but i think i can handle it but i wanted to ask the expert. thanks for the help!

[hardcorexxx69]

Would this work for woman too?

[17nez]

this will help me to get more definition in my chest! thank you

[SavageSnipes]

Here's some clarification: While this workout will tone your muscles and give your more definition in your upper body, it won't put on much mass. If you want bulk you need to alternate between doing heavy resistance (maxing your bench press) one day, and doing a routine like this another day. I've seen pretty good results with this routine so far though.

[DoubleAgent244]

what do you think of doing the exercises in different orders for every week??

please get back to me on this

[SavageSnipes]

@DoubleAgent244 i would suggest sticking with the routine in the order he has. there's probably some logic behind it and i find that they're set up so you can go into the next exercise with ease and not have to be picking up and putting down weights constantly

[nephie123]

is there any total upper body workout No.2?

[magickobayashi]

thanks mike,it really works for me ^^

[farood5]

just to clarify, you showed 9 different exercises . are we meant to do one set of 12 for each. and after all exercises are done take a break or a 60 second break after each exercise

[sylvial1985]

I want an asian boyfriend like you

[WolfPackArizona]

Great Stuff.

Appreciate the Workout Guide.

No Excuses Not to Do This. Everyone has 4 Minutes.

Thanks!!!!!