– English Lyrics

Lyrics & Translation

[English]

What's up everyone? This is Brian with

fitnessbunder.com and team. Today we

have a quick chest and tricep workout.

Now today's workout is a good way to get

a good pump on those chest and triceps.

The equipment needed today going to be

your dumbbells. I recommend having your

light and medium options and of course

the optional mat. There will be a warmup

today, but no cool down. And I'll show

some modifications along the way if

needed. So team, if you're ready, let's

get started with today's workout. Hey

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All right, team, let's get started here

with today's warm-up. So guys, today we

have a total of four movements. Each one

is going to be 25 seconds each. We're

going to begin here in 10 seconds. We

have one round today for our warmup. All

right, we're going to begin first today

with just some simple chest openers.

We're going to open wide and we're going

to squeeze the palms together on each

rep. Here we go. Two, one. All right,

team. Let's go. So, open and close.

Good. We're going to press those palms

together, creating a little bit of a

squeeze. Get that chest fired up. Good

job. Now, today is all about the chest

and triceps again. So, our warmup is

going to focus on some muscles here to

help us get ready today. 10 seconds.

Next up, we have our arm circles.

Starting in five,

good. Two. One. All right, here we go.

So, now going right from here, we're

going to change directions around maybe

13 seconds here. So, that way we can get

a good uh movement on both sides.

Good. All right. Go ahead and switch

opposite direction.

Nice. Next up, we're going to go into

some shoulder rolls.

We have five seconds here.

Two. One. All right, let's go. So, now

we're going to pick up those shoulders

and just roll them back.

That's it, team. Take your time.

Nice. 15 seconds. Go ahead and change

directions now. Opposite way. For this

next one, team, we're going to move down

to all fours. We're going to do some

wrist rockers today to prepare our wrist

for some push-ups.

Here we go. Three, two, one. All right,

here we go. Down to all fours here. What

we're going to do now is just kind of

rock yourself forward and then rock

yourself back. You can move your hands

back a little bit to make this a little

bit more deeper.

You go. Just take your time just rocking

forward. Put a little pressure on the

hands.

Say about 10 seconds.

Try and get those wrists ready today for

them push-ups.

Good. Two, one, and time. Nice job,

team. Nice job. All right, team. Let's

get started here with the chest and

tricep portion of the workout. So, the

way this is going to work today, guys,

we have a total of nine exercises, but

each block is built a little

differently. So, for example, today

guys, our first exercise today is going

to be 40 seconds. Exercise number two is

going to be 30. Exercise number three is

going to be 20. Now, there's going to be

a 20 second rest at the end of each

exercise. Once we finish those first

three, the next three we're going to

follow that same pattern. All right,

team. So, for references today, weight

wise, I'm using anywhere between 10 and

30 lbs. My goal is to try to get through

the whole workout with the 30s, but I

may drop the weight if I need to. All

right, team. 10 seconds. Let's make our

way down to the floor. We're going to

start today with a dumbbell chest press.

5 seconds.

Here we go. Two. One. All right, let's

go. So, we're going to start that weight

up. We're bringing it down and pressing

it back up. Now, guys, you're doing your

chest press here. Inhale down. Exhale

up. Elbows can tap the floor here.

That's it. Just take your time. Find a

good rhythm here. We're not moving fast

between our reps. You want to create a

little bit of time and attention.

20 seconds.

That's it, team. Focus on your form.

Good.

We're going to stay in this position for

our next one. Don't forget we have a 20

second break. If we need to change your

weights, go ahead and grab it. We go.

Two, one, and time. Nice job, guys. Next

exercise, we only need one dumbbell.

We're going to do a skull crusher here.

We're going to hold that dumbbell long

ways, bring it over the head, and

extending that weight off. Okay.

All right. So, here we go. 5 seconds.

Three, two, one. All right, team. Let's

go. So, from here, working that tricep

extension or the skull crusher with that

one dumbbell

a lot on the chest and tries today.

That's why we're using light and medium

weights. You'll start to get fatigued

very early because those muscle groups

aren't getting a break. Good. Keep it

up.

That's it. Don't forget this round is 30

seconds.

5 seconds left. Two. One. And time.

Nice. All right. Next round is 20

seconds. We're going to do a modified

close grip push-up. So, this one is

going to be from the knees, but keep

your hands nice and close here. All

right. Here we go. 10 seconds.

Here we go, team. 5 seconds here. Again,

modify close grip pushup. Two. One. All

right team. Let's go. Get in that

position. Going into that press.

Good. Take your time here. It's only 20

seconds, but it can seem very long after

all the work we're going to do today on

the chest and tries. Good. 5 seconds,

two, one, and time. Nice job, guys. All

right, now let's flip it over here. Now,

we're moving to block two. We're back to

our 40 second interval here. This round,

we have a dumbbell chest fly.

[Music]

I'm going to stick with this weight this

round. 5 seconds.

Here we go. Two. One. All right, let's

go. Weights are up. We're going to open.

Tap the floor and squeeze. The elbows

tapping the floor here. Good.

Let's take your time. Squeeze the chest

together.

That's it.

Good work, team.

Let's keep working.

We have about 15 seconds. Next round is

30 seconds.

10 seconds. Staying in this position.

Good. Three, two, one, and time. Nice.

All right, guys. So, now we're going to

go to another variation of the chest

press. This time we're neutral grip. Our

palms are facing each other on that

press. Okay, we have 10 seconds here.

Same rules apply. Inhale down, exhale

up. 5 seconds.

Here we go. Two. One. All right, let's

go. So, weights are up. Now, working a

neutral grip press here.

Excellent job.

Good.

15 seconds.

[Music]

That's it, team. 10 seconds. Next up, we

can go to a kneeling position. Two knees

on the floor.

Good. Two. One. And time. All right,

guys. Let's sit up here a little bit.

We're going to go to our knees. Uh,

we're going to need one dumbbell for

this round. We're going to do that

overhead tricep extension here. So,

holding that dumbbell here and extending

up. We have 5 seconds.

All righty. Here we go. Two. One. All

right. Let's go. Take it overhead here.

Nice job.

That's it for the next block. I'm going

to lower my weight a little bit. 10

seconds.

That's it. 5 seconds.

Two. One. And time. That sucks. All

right. I'm going to drop my weight here

to 20. We're going back to the floor

here. We have a crush press next.

This is our 40 second round.

Let's take it back to the floor. Here we

go. Two. One. Let's go. Bring the

weights together. Now we're crushing on

that press.

Great job.

This is a 40 second round here.

That's it, team.

Triceps should be burning now, but we're

almost done. Two more rounds left. 20

seconds.

That's it. Keep it up. 10 seconds.

Keep working. 5 seconds.

Two. One. And time. Nice. All right,

Tim. I want you to stand up for this

next one. We're going to do some tricep

kickbacks here.

Now, this round here, team, let's grab

one dumbbell. We're going to do 15

seconds per side. Okay, 15 seconds per

side. So, here we go. Two. One. All

right, let's go. So, extend back. Bring

that arm forward. Good.

That's it. Try not to swing the weight.

5 seconds till we switch.

Two. One. All right. Opposite side.

Continue. Same thing.

That's it.

10 seconds. One more exercise left.

We're going to burn it out today with

some push-ups. Two. One. And time. Good

work. All right, team. Let's hit that

basic pushup next. You can modify

if you need to.

10 seconds.

Our goal is to try to get to this full

20. Maybe a little hard. All right,

team. Here we go. Three, two, one. All

right, team. Let's go.

20 seconds here. Push them out. Let's

finish strong.

Good. 10 seconds.

That's it. 5 seconds.

two, one, and time.

Great job, team. Great job. Workout

complete.

Hope you guys enjoyed this quick little

fiery chest tricep workout. It moved

fast, but I don't know about you guys.

I'm feeling it in the chest and tries

already. As always, guys, leave some

comments below. Let me know how today's

workout went. And as always, team, I'll

see you guys soon.

Key Vocabulary

Vocabulary	Meanings
chest /tʃɛst/ A1	noun - the front part of the upper body between the neck and abdomen
tricep /ˈtraɪ.sɛp/ B2	noun - the large muscle on the back of the upper arm
dumbbell /ˈdʌmˌbɛl/ B1	noun - a short bar with a weight on each end, used for strength training
press /prɛs/ A2	verb - to push something with force noun - an exercise where a weight is pushed away from the chest
squeeze /skwiːz/ A2	verb - to press tightly together
extension /ɪkˈstɛnʃən/ B2	noun - the act of extending or a movement that increases the angle of a joint verb - to lengthen or stretch out
push-up /pʊʃ ˈʌp/ B1	noun - a body‑weight exercise performed by raising and lowering the body using the arms verb - to perform a push‑up
weight /weɪt/ A1	noun - a measure of how heavy something is; a piece of equipment used for resistance training
muscle /ˈmʌsəl/ B1	noun - fibrous tissue that contracts to produce movement in the body
warm‑up /wɔːrm ˈʌp/ B1	noun - a set of light exercises performed before a main workout to prepare the body
rep /rɛp/ B2	noun - short for repetition; one complete motion of an exercise
rotate /ˈroʊteɪt/ B1	verb - to turn around an axis or center point
hold /hoʊld/ A1	verb - to keep something in your hand or in a position
lower /ˈloʊər/ A2	verb - to move something downwards
focus /ˈfoʊkəs/ B1	verb - to concentrate attention on something
fatigue /fəˈtiːɡ/ B2	noun - extreme tiredness resulting from physical or mental exertion verb - to cause someone to become extremely tired
modify /ˈmɒdəˌfaɪ/ B2	verb - to change something slightly, usually to improve it or make it suitable
rhythm /ˈrɪðəm/ B1	noun - a regular, repeated pattern of movement or sound