Mike Chang's 10 Minute Workout Challenge

7/22/14 Workout - Pull Day (25 sets) - Pre-Workout used was Fit Club P.W.O. and 300 mg caffeine

AM Workout (weight/reps)

Arc Trainer

5 minutes

Cybex Rows

50/30, 110/10, 150/8, 210/5, 190/5, 170/5, 150/6, 130/5, 110/7, 90/10

Hammer Strength Front Pulldowns

120/5, 100/15, 80/15, 60/30, 60/30 

Hammer Strength MTS Rows

200/5, 190/6, 140/8 

Cybex Rear Delts

60/10, 60/10

Cybex Leg Curls

30/30, 40/10, 50/8, 60/5

Dumbbell Shrugs

130/20

PM Workout (weight/reps)

Occlusion Dumbbell Curls (6 lbs)

3x30

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Mike Mahler Recovery Oil

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Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

"There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers #bodybuilding #workoutquotes
— Muscle & Strength (@Muscle_Strength) July 21, 2014

Great post workout Blast to help soothe aching muscles! #fitness #healthyliving pic.twitter.com/8nzbzN7HTj
— NutriBullet (@thenutribullet) July 24, 2014

6/30/14 - Leg and Bicep Workout (25 sets) - Week 8 of Leg/Push/Pull/Leg Split - Pre-Workout used was Swole Sports PreWrek

AM Workout (weight/reps) 

Cybex Seated Leg Press
80/50, 150/20, 250/20, 350/12

Cybex Leg Extensions
110/15, 110/7, 110/5 

Cybex Seated Leg Curls
80/7, 80/7

Cybex Back Extensions
50/10, 80/15, 150/5, 210/1

Supinated Dumbbell Curls
5/30, 10/15, 15/15

Concentration Dumbbell Curls
40/8, 40/8, 20/15

Cross Body Dumbbell Curls
25/10, 25/9

Thumb Flush Supinated Dumbbell Curls
10/4x5

Cybex Arc Trainer
5 minutes (heart rate 140)

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6/4/14 - Workout - Push Day - on Legs/Push/Pull/Legs Split (31 sets)

AM Workout (weight/reps)

Cybex Chest Press (weight/reps)
30/30, 50/10, 60/10, 70/10, 80/10, 90/10, 110/7

One-Arm Machine Flyes (weight/reps)
50/20, 80/10, 130/10

Cybex Chest Flyes (weight/reps)
170/5, 130/5, 80/12 

Hammer Strength Incline Chest Press (weight/reps)
70/20, 90/10, 50/12, 30/20

Hammer Strength Chest Press (weight/reps)
40/12, 100/5

Hammer Strength Shoulder Press (weight/reps)
20/20, 60/10, 100/8

Cybex Overhead Press (weight/reps)
50/20

Cybex Tricep Extension (weight/reps)
50/15

Assisted Dips (weight/reps)
130/10

Bent-Over Cable Tricep Extensions (weight/reps)
80/16, 65/10, 50/14 

Single-Arm Dropset Tricep Pressdowns (weight/reps)
right 30/8, left 30/14

EZ-Bar Overhead Tricep Extension (weight/reps)
20/15

Cybex Arc Trainer 
5 minutes

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

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6/3/14 Workout Leg Day on Leg/Push/Pull/Leg Split (28 sets)

AM Workout (weight/reps)

Superset Machine Curls and Tricep Extension

Curls: 30/25, 50/10, 80/5, 50/10

Tricep: 30/25, 50/20, 50/15, 100/2

Cybex Shoulder Press

50/25

Cybex Chest Press

50/50

Cybex Pulldown

90/25

Cybex Leg Extension

50/25, 60/10, 70/10, 80/10, 90/10

Cybex Seated Leg Curls

50/25

Cybex Seated Leg Press

70/10, 150/10

Seated Calf Machine

150/30, 170/20, 190/20, 210/15, 230/10

Cybex Leg Press

90/10, 180/10, 270/10, 360/10

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5/29/14 Workout - Pull Day - 30 minutes (16 sets)

AM Workout (weight/reps)

Face Pulls
10/15, 50/10, 80/8

Rear Delt Flye Machine
50/10, 60/15, 70/10

Hammer Strength Front Lat Pulldown

100/20, 160/10, 180/8


Hammer Strength Low Row Machine

140/8, 160/5

Cybex Lat Pulldown Close Grip
150/8

Cybex Back Rows
70/30

Assisted Pull-ups
130/5, 100/5, 70/2

Cybex Arc Trainer
5 minutes 

Aggressive Strength Natural Testosterone Booster

5/28/14 Workout - Push Day (14 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

30/15

Machine Torso Rotation

30/15

Hammer Strength Incline Chest Press (weight/reps)
20/10, 60/10, 60/10, 40/15

Hammer Strength Chest Press

40/20, 40/15

Hammer Strength Shoulder Press

30/15, 30/15

Cybex Chest Press

20/10, 60/10, 60/10

Cybex Overhead Press

10/25

Cybex Arc Trainer

5 minutes

Aggressive Strength Natural Testosterone Booster

5/27/14 Workout (7 sets)

AM Workout (weight/reps)

Cybex Leg Extension

30/100

Cybex Seated Leg Curls

30/100

Seated Calf Machine

170/30, 210/20

Cybex Heavy Leg Press

90/10, 180/10, 270/10

Cybex Arc Trainer
15 minutes

5/23/14 Workout

AM Workout (weight/reps)

Cybex Arc Trainer

20 minutes

5/22/14 Workout

AM Workout (weight/reps)

Cybex Arc Trainer

20 minutes

Cybex Leg Extension

50/50

Cybex Seated Leg Curls

30/50

Hammer Strength Ab Machine

70/25

Getting Started on the Cybex Arc Trainer

Cardiovascular Exercise Gym Equipment : How to Workout on the Arc Traine...

1/11/14 Workout

AM Workout
Incline Treadmill

40 minutes with 5lbs ankle weights and 20, 40, 60lbs weighted vests

Bodyweight Squats

10x10

Cardio Confessions 126--How Much Cardio Should You Do?

9 min extreme HOME cardio for ripped beach body

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Crazy 1 Min Home Cardio Workout - How Many Rounds Can You Do? 1 minute work, 15 seconds rest

sixpackshortcuts·167 videos