{"version":"1.0.0","segments":[{"startTime":1.02,"endTime":4.38,"body":"What's up my fitness family?"},{"startTime":1.02,"endTime":4.38,"body":"Brent Kasmer here with BK PT"},{"startTime":4.38,"endTime":11.61,"body":"Brent Kasmer Personal Training."},{"startTime":4.38,"endTime":11.61,"body":"Yeah, baby, I got a killer, back"},{"startTime":11.61,"endTime":16.5,"body":"and bicep workout for you. All"},{"startTime":11.61,"endTime":16.5,"body":"right, so we're gonna do several"},{"startTime":16.5,"endTime":22.32,"body":"triceps coupled super sets, some"},{"startTime":16.5,"endTime":22.32,"body":"drop set. Oh my gosh. I mean,"},{"startTime":22.32,"endTime":24.54,"body":"we're gonna have your head"},{"startTime":22.32,"endTime":24.54,"body":"spinning but your back and your"},{"startTime":24.54,"endTime":32.01,"body":"biceps are going to be topped."},{"startTime":24.54,"endTime":32.01,"body":"Yeah, baby. Alright, so if you"},{"startTime":32.01,"endTime":37.83,"body":"haven't subscribed yet, what are"},{"startTime":32.01,"endTime":37.83,"body":"you waiting for? Subscribe, mash"},{"startTime":37.83,"endTime":40.41,"body":"that notification bell. That way"},{"startTime":37.83,"endTime":40.41,"body":"you're notified as all my new"},{"startTime":40.41,"endTime":45.12,"body":"content is dropped. And also"},{"startTime":40.41,"endTime":45.12,"body":"shot brother some love man, give"},{"startTime":45.12,"endTime":48.0,"body":"me some likes. That way I know"},{"startTime":45.12,"endTime":48.0,"body":"that this content is hitting"},{"startTime":48.0,"endTime":53.46,"body":"home. It's exactly what you're"},{"startTime":48.0,"endTime":53.46,"body":"searching for. And I know"},{"startTime":53.46,"endTime":55.92,"body":"you're, it's relevant to you."},{"startTime":53.46,"endTime":55.92,"body":"Alright. And I want to make sure"},{"startTime":55.92,"endTime":59.04,"body":"that I'm getting the best stuff"},{"startTime":55.92,"endTime":59.04,"body":"out there for you. So if you're"},{"startTime":59.04,"endTime":61.92,"body":"suffering with any problems,"},{"startTime":59.04,"endTime":61.92,"body":"injuries, ailments, things that"},{"startTime":61.92,"endTime":66.84,"body":"you just want information on."},{"startTime":61.92,"endTime":66.84,"body":"Let me do the research for you."},{"startTime":66.84,"endTime":70.71,"body":"Let me figure it out. Let me get"},{"startTime":66.84,"endTime":70.71,"body":"you over what's going to matter"},{"startTime":70.71,"endTime":75.33,"body":"most to you. And I'll drop your"},{"startTime":70.71,"endTime":75.33,"body":"name in it to masks me awesome"},{"startTime":75.33,"endTime":79.47,"body":"about it. All right. So let's"},{"startTime":75.33,"endTime":79.47,"body":"not hold back any further. Let's"},{"startTime":79.47,"endTime":82.95,"body":"get started. We're gonna go"},{"startTime":79.47,"endTime":82.95,"body":"ahead and start off with wide"},{"startTime":82.95,"endTime":86.4,"body":"grip pull ups. All right, so not"},{"startTime":82.95,"endTime":86.4,"body":"my chainmail here. We're gonna"},{"startTime":86.4,"endTime":90.45,"body":"do some wide grip pull ups."},{"startTime":86.4,"endTime":90.45,"body":"We're about to blow your back"},{"startTime":90.45,"endTime":103.8,"body":"out. All right. So this is three"},{"startTime":90.45,"endTime":103.8,"body":"to five repetitions of pull ups."},{"startTime":105.48,"endTime":110.04,"body":"Go wide, grow wide. To start off"},{"startTime":105.48,"endTime":110.04,"body":"nice and wide here on the pull"},{"startTime":110.04,"endTime":117.42,"body":"up bar. Nice dad hang. Looking"},{"startTime":110.04,"endTime":117.42,"body":"up. Pulling up. Okay, looking"},{"startTime":117.42,"endTime":124.8,"body":"up, pulling up three. All right,"},{"startTime":117.42,"endTime":124.8,"body":"now we're gonna go into a latch"},{"startTime":124.8,"endTime":129.18,"body":"shrug. She's gonna hold that"},{"startTime":124.8,"endTime":129.18,"body":"position and just lift those"},{"startTime":129.18,"endTime":131.79,"body":"lats. So drive your shoulder"},{"startTime":129.18,"endTime":131.79,"body":"blades down"},{"startTime":143.37,"endTime":146.07,"body":"huh? Oh,"},{"startTime":146.069,"endTime":153.479,"body":"my head is nasty. All right. So"},{"startTime":146.069,"endTime":153.479,"body":"why didn't pull ups right to a"},{"startTime":153.479,"endTime":158.489,"body":"lat shrug. Then we're going to"},{"startTime":153.479,"endTime":158.489,"body":"some cable double use. So you're"},{"startTime":158.489,"endTime":166.799,"body":"going to grab criss cross cables"},{"startTime":158.489,"endTime":166.799,"body":"here. Your arms bent. We're just"},{"startTime":166.799,"endTime":179.309,"body":"going to go ahead straight back."},{"startTime":166.799,"endTime":179.309,"body":"Squeeze in your back this is"},{"startTime":179.369,"endTime":208.109,"body":"eight to 12 repetitions you can"},{"startTime":179.369,"endTime":208.109,"body":"just feel it lighten it up man"},{"startTime":213.149,"endTime":213.779,"body":"All right."},{"startTime":215.37,"endTime":218.52,"body":"It doesn't take much weight on"},{"startTime":215.37,"endTime":218.52,"body":"those ones. All right, so that's"},{"startTime":218.52,"endTime":221.61,"body":"our try set we're gonna hammer"},{"startTime":218.52,"endTime":221.61,"body":"back out three to five"},{"startTime":221.61,"endTime":224.25,"body":"repetitions on the wide grip"},{"startTime":221.61,"endTime":224.25,"body":"pull ups three to five"},{"startTime":224.25,"endTime":230.58,"body":"repetitions on the left shrugs"},{"startTime":224.25,"endTime":230.58,"body":"and eight to 12 repetitions for"},{"startTime":230.73,"endTime":235.86,"body":"your cross cable double use"},{"startTime":230.73,"endTime":235.86,"body":"let's party baby three more sets"},{"startTime":235.86,"endTime":236.94,"body":"for total"},{"startTime":240.54,"endTime":272.31,"body":"hi oh man"},{"startTime":273.75,"endTime":294.81,"body":"oh feel good. Every time right"},{"startTime":273.75,"endTime":294.81,"body":"to those double use ah see off"},{"startTime":294.81,"endTime":320.1,"body":"nice and slow. Good control A"},{"startTime":294.81,"endTime":320.1,"body":"mother her sweet told you Toji"},{"startTime":320.16,"endTime":324.78,"body":"were not able to the first try"},{"startTime":320.16,"endTime":324.78,"body":"set and backs blown out on"},{"startTime":327.18,"endTime":334.59,"body":"this wait to see all the goodies"},{"startTime":327.18,"endTime":334.59,"body":"the goodie drops all right set"},{"startTime":334.59,"endTime":338.34,"body":"three of four here we go"},{"startTime":350.73,"endTime":358.86,"body":"Here comes oh"},{"startTime":359.1,"endTime":377.25,"body":"two and a half there oh four all"},{"startTime":359.1,"endTime":377.25,"body":"right it's dwindling"},{"startTime":380.07,"endTime":380.82,"body":"okay"},{"startTime":382.11,"endTime":387.9,"body":"come on BK we got this all right"},{"startTime":382.11,"endTime":387.9,"body":"double use"},{"startTime":411.18,"endTime":430.71,"body":"680 Man ha"},{"startTime":431.52,"endTime":438.69,"body":"my goodness you feel knows her"},{"startTime":431.52,"endTime":438.69,"body":"killing me dying over here all"},{"startTime":438.69,"endTime":450.9,"body":"right so now's when I would"},{"startTime":438.69,"endTime":450.9,"body":"typically crank up my music"},{"startTime":450.9,"endTime":457.17,"body":"super loud slap myself around a"},{"startTime":450.9,"endTime":457.17,"body":"little bit and knock these out"},{"startTime":457.59,"endTime":464.61,"body":"but I can't do that I guess"},{"startTime":457.59,"endTime":464.61,"body":"camera can't slap myself around"},{"startTime":464.61,"endTime":472.14,"body":"I can't crank up my music here"},{"startTime":464.61,"endTime":472.14,"body":"you go baby grip that bar tight"},{"startTime":483.45,"endTime":500.73,"body":"mad all right."},{"startTime":502.68,"endTime":512.16,"body":"So those four set who mama Sita"},{"startTime":502.68,"endTime":512.16,"body":"alright. Last w W W W"},{"startTime":549.18,"endTime":550.2,"body":"oh"},{"startTime":552.39,"endTime":556.8,"body":"I know how can you get much"},{"startTime":552.39,"endTime":556.8,"body":"better than that? But guess what"},{"startTime":556.8,"endTime":564.12,"body":"it does? Alright, so this next"},{"startTime":556.8,"endTime":564.12,"body":"try set is going to be a cable"},{"startTime":564.39,"endTime":569.82,"body":"rotational row. So it's gonna be"},{"startTime":564.39,"endTime":569.82,"body":"done sing along helps really to"},{"startTime":570.24,"endTime":574.02,"body":"blow those lats out. It's really"},{"startTime":570.24,"endTime":574.02,"body":"how I helped train my lats to"},{"startTime":574.02,"endTime":578.55,"body":"grow out so that way when I was"},{"startTime":574.02,"endTime":578.55,"body":"competing, you're able to flare"},{"startTime":578.55,"endTime":582.39,"body":"it and start to really get that"},{"startTime":578.55,"endTime":582.39,"body":"understanding of your lats and"},{"startTime":582.39,"endTime":584.67,"body":"we're how they're supposed to"},{"startTime":582.39,"endTime":584.67,"body":"kind of swell up and puff out"},{"startTime":584.67,"endTime":590.46,"body":"like a cobra. Alright, so we're"},{"startTime":584.67,"endTime":590.46,"body":"gonna do the single arm. We're"},{"startTime":590.46,"endTime":596.16,"body":"going to do a single arm or"},{"startTime":590.46,"endTime":596.16,"body":"straight arm, lat pulldown and"},{"startTime":596.16,"endTime":604.35,"body":"also some rhomboid shrugs. So,"},{"startTime":596.16,"endTime":604.35,"body":"get ready, just adds that nice"},{"startTime":604.38,"endTime":608.73,"body":"depth, those big old knots in"},{"startTime":604.38,"endTime":608.73,"body":"the middle of your back."},{"startTime":609.0,"endTime":614.4,"body":"Alright, so I'm gonna lower this"},{"startTime":609.0,"endTime":614.4,"body":"down a little bit. Just like so."},{"startTime":615.15,"endTime":618.63,"body":"All right, add some weight"},{"startTime":615.15,"endTime":618.63,"body":"because obviously took me a lot"},{"startTime":618.63,"endTime":624.63,"body":"heavier than those W's. walking"},{"startTime":618.63,"endTime":624.63,"body":"it out. You start with an"},{"startTime":624.63,"endTime":629.43,"body":"overhand grip. So palms facing"},{"startTime":624.63,"endTime":629.43,"body":"the ground, you're gonna rotate,"},{"startTime":630.18,"endTime":640.86,"body":"it's gonna be eight reps. And"},{"startTime":630.18,"endTime":640.86,"body":"squeezing. So nice rotation try"},{"startTime":640.86,"endTime":643.05,"body":"to twist your body"},{"startTime":643.68,"endTime":663.93,"body":"35678 All right switching"},{"startTime":663.93,"endTime":664.47,"body":"hands"},{"startTime":688.23,"endTime":688.95,"body":"sex"},{"startTime":694.98,"endTime":701.37,"body":"I also want to tell you too, if"},{"startTime":694.98,"endTime":701.37,"body":"you can't feel this, that well"},{"startTime":701.37,"endTime":706.11,"body":"and you don't feel like you're"},{"startTime":701.37,"endTime":706.11,"body":"able to get that knot in your"},{"startTime":706.11,"endTime":711.06,"body":"lats using a handle, use like"},{"startTime":706.11,"endTime":711.06,"body":"the end of a rope for like those"},{"startTime":711.06,"endTime":716.13,"body":"tricep rope pull downs and pull"},{"startTime":711.06,"endTime":716.13,"body":"it like this. You'll really you"},{"startTime":716.13,"endTime":720.84,"body":"can't hide away from that one."},{"startTime":716.13,"endTime":720.84,"body":"Alright, so the next one we're"},{"startTime":720.84,"endTime":726.42,"body":"going to do is that single arm"},{"startTime":720.84,"endTime":726.42,"body":"lat pulldown Ooh Don't be"},{"startTime":726.42,"endTime":764.67,"body":"tripping over your kettlebell"},{"startTime":726.42,"endTime":764.67,"body":"same thing eight repetitions Hey"},{"startTime":794.04,"endTime":800.91,"body":"Holy smokes. All right, so these"},{"startTime":794.04,"endTime":800.91,"body":"three are nasty. Arrays this"},{"startTime":801.39,"endTime":808.35,"body":"same light looks good. Now we're"},{"startTime":801.39,"endTime":808.35,"body":"gonna do that rhomboid shrug."},{"startTime":809.28,"endTime":820.26,"body":"Okay. So sometimes the order of"},{"startTime":809.28,"endTime":820.26,"body":"these need to be very precise."},{"startTime":820.8,"endTime":826.68,"body":"Sometimes they don't need to be."},{"startTime":820.8,"endTime":826.68,"body":"So in this instance, they don't"},{"startTime":826.68,"endTime":834.9,"body":"really need to be maybe well. So"},{"startTime":826.68,"endTime":834.9,"body":"I put that bench there just to"},{"startTime":834.9,"endTime":841.05,"body":"give myself some chest support"},{"startTime":834.9,"endTime":841.05,"body":"for the shrugs so you're not"},{"startTime":841.05,"endTime":847.59,"body":"driving your elbows. You're"},{"startTime":841.05,"endTime":847.59,"body":"squeezing your scapula together"},{"startTime":855.09,"endTime":858.9,"body":"you can also do these on one of"},{"startTime":855.09,"endTime":858.9,"body":"the T bar rows"},{"startTime":865.05,"endTime":873.51,"body":"oh boy ah ah"},{"startTime":876.69,"endTime":881.61,"body":"feel that thickness of your back"},{"startTime":876.69,"endTime":881.61,"body":"hadn't added."},{"startTime":883.68,"endTime":888.99,"body":"Oh, sorry. Oh"},{"startTime":893.1,"endTime":898.98,"body":"boy, that is a beautiful thing."},{"startTime":893.1,"endTime":898.98,"body":"All right. We're gonna go back"},{"startTime":898.98,"endTime":909.09,"body":"to the top which is that single"},{"startTime":898.98,"endTime":909.09,"body":"arm rotational row don't use the"},{"startTime":909.09,"endTime":935.73,"body":"bench holy smokes feel so good"},{"startTime":909.09,"endTime":935.73,"body":"nice and tall with your back"},{"startTime":939.54,"endTime":943.11,"body":"same thing start with a hand"},{"startTime":939.54,"endTime":943.11,"body":"pronated rotating into a"},{"startTime":943.11,"endTime":944.16,"body":"supinated grip"},{"startTime":964.65,"endTime":965.49,"body":"ah"},{"startTime":965.85,"endTime":969.72,"body":"we're gonna go right into the"},{"startTime":965.85,"endTime":969.72,"body":"shrugs since the bench is there"},{"startTime":974.43,"endTime":982.5,"body":"I'll move it out of the way for"},{"startTime":974.43,"endTime":982.5,"body":"our lap straight on that port oh"},{"startTime":982.5,"endTime":1002.18,"body":"yeah ah ah"},{"startTime":1003.62,"endTime":1020.99,"body":"oh my goodness holy smokes holy"},{"startTime":1003.62,"endTime":1020.99,"body":"smokes folks all right now we"},{"startTime":1020.99,"endTime":1027.29,"body":"got our straight arm pull down"},{"startTime":1020.99,"endTime":1027.29,"body":"so back to popping this all the"},{"startTime":1027.29,"endTime":1039.89,"body":"way up make sure it's nice and"},{"startTime":1027.29,"endTime":1039.89,"body":"straight with your body coming"},{"startTime":1039.89,"endTime":1048.74,"body":"straight trying to really focus"},{"startTime":1039.89,"endTime":1048.74,"body":"on feeling it in that lat"},{"startTime":1049.22,"endTime":1052.94,"body":"sometimes you got till a little"},{"startTime":1049.22,"endTime":1052.94,"body":"bit which is what I just did"},{"startTime":1052.94,"endTime":1067.01,"body":"right there feel a little better"},{"startTime":1052.94,"endTime":1067.01,"body":"tomorrow Oh all right remember"},{"startTime":1067.01,"endTime":1068.45,"body":"these are all eight reps"},{"startTime":1101.54,"endTime":1103.01,"body":"so good"},{"startTime":1104.66,"endTime":1107.99,"body":"all right How's to round ready"},{"startTime":1104.66,"endTime":1107.99,"body":"one more All right we're hammer"},{"startTime":1107.99,"endTime":1116.3,"body":"this out real quick same thing"},{"startTime":1107.99,"endTime":1116.3,"body":"rotational start left arm here"},{"startTime":1123.23,"endTime":1139.04,"body":"oh yeah thanks all right"},{"startTime":1161.03,"endTime":1169.61,"body":"oh my back is blown out already."},{"startTime":1161.03,"endTime":1169.61,"body":"We've got more to do all right,"},{"startTime":1169.61,"endTime":1170.51,"body":"here we go eight"},{"startTime":1193.58,"endTime":1194.36,"body":"ah,"},{"startTime":1194.899,"endTime":1223.879,"body":"these are definitely shaping"},{"startTime":1194.899,"endTime":1223.879,"body":"exercises No, it's last"},{"startTime":1224.659,"endTime":1235.129,"body":"definitely not least scapula"},{"startTime":1224.659,"endTime":1235.129,"body":"shrug"},{"startTime":1240.98,"endTime":1279.71,"body":"All right, scapula shrug here we"},{"startTime":1240.98,"endTime":1279.71,"body":"go thanks"},{"startTime":1292.58,"endTime":1299.9,"body":"okay, so there's our second try"},{"startTime":1292.58,"endTime":1299.9,"body":"set. Now we got three super sets"},{"startTime":1299.9,"endTime":1307.19,"body":"left. I'm about to get ugly"},{"startTime":1299.9,"endTime":1307.19,"body":"quick. So this next one's gonna"},{"startTime":1307.19,"endTime":1313.91,"body":"be a wider grip, underhand grip"},{"startTime":1307.19,"endTime":1313.91,"body":"chin up. So, I'm gonna go about"},{"startTime":1313.91,"endTime":1316.82,"body":"wine with your shoulders hooking"},{"startTime":1313.91,"endTime":1316.82,"body":"up."},{"startTime":1318.32,"endTime":1319.16,"body":"Oh,"},{"startTime":1320.42,"endTime":1326.3,"body":"alright, we're gonna go about"},{"startTime":1320.42,"endTime":1326.3,"body":"same thing. Three to six reps."},{"startTime":1328.22,"endTime":1332.69,"body":"On this I'll put the belt on."},{"startTime":1328.22,"endTime":1332.69,"body":"Don't know if I'll need it or if"},{"startTime":1332.69,"endTime":1338.36,"body":"I should just drop down from the"},{"startTime":1332.69,"endTime":1338.36,"body":"45 pound kettlebell to the 25"},{"startTime":1342.02,"endTime":1360.26,"body":"see what's left in the tank so"},{"startTime":1342.02,"endTime":1360.26,"body":"we're super sad this with the"},{"startTime":1360.26,"endTime":1366.95,"body":"barbell pullovers. I like the"},{"startTime":1360.26,"endTime":1366.95,"body":"barbell pullover. More for the"},{"startTime":1368.39,"endTime":1373.79,"body":"serratus muscles right up under"},{"startTime":1368.39,"endTime":1373.79,"body":"the armpit. Makes it look like"},{"startTime":1373.79,"endTime":1379.46,"body":"your fingers are aliens grown"},{"startTime":1373.79,"endTime":1379.46,"body":"out of your lats don't run away"},{"startTime":1379.46,"endTime":1387.41,"body":"from me ball there. Bar same"},{"startTime":1379.46,"endTime":1387.41,"body":"thing right about shoulder right"},{"startTime":1387.41,"endTime":1388.49,"body":"outside the shoulders"},{"startTime":1390.56,"endTime":1436.16,"body":"is oh oh oh oh my goodness."},{"startTime":1390.56,"endTime":1436.16,"body":"That's"},{"startTime":1437.06,"endTime":1442.88,"body":"a little ugly. Alright, so we're"},{"startTime":1437.06,"endTime":1442.88,"body":"gonna go right from that back to"},{"startTime":1442.88,"endTime":1448.25,"body":"the chin up again. It's only two"},{"startTime":1442.88,"endTime":1448.25,"body":"sets though saying I mess"},{"startTime":1448.25,"endTime":1452.6,"body":"around. I'll leave that 45 on"},{"startTime":1448.25,"endTime":1452.6,"body":"there. Let's go let's bang get"},{"startTime":1452.6,"endTime":1453.11,"body":"off"},{"startTime":1462.95,"endTime":1479.84,"body":"those lads All right. All right."},{"startTime":1462.95,"endTime":1479.84,"body":"Laughter Dawn we're gonna go for"},{"startTime":1479.84,"endTime":1504.02,"body":"the biceps here. Two seconds."},{"startTime":1479.84,"endTime":1504.02,"body":"Holy smokes man Okay, I really"},{"startTime":1504.02,"endTime":1512.72,"body":"wish I had a better spot for"},{"startTime":1504.02,"endTime":1512.72,"body":"this button here because I'm not"},{"startTime":1512.72,"endTime":1513.44,"body":"on my head"},{"startTime":1517.699,"endTime":1518.899,"body":"Alright, here we go"},{"startTime":1521.27,"endTime":1526.46,"body":"and nine last time I wrote 12"},{"startTime":1532.94,"endTime":1534.26,"body":"Oh yeah"},{"startTime":1569.03,"endTime":1569.84,"body":"let's get to more"},{"startTime":1570.47,"endTime":1589.25,"body":"to more All right good stuff"},{"startTime":1570.47,"endTime":1589.25,"body":"right there."},{"startTime":1591.29,"endTime":1592.01,"body":"Okay."},{"startTime":1592.88,"endTime":1596.39,"body":"What'd you think? Yeah,"},{"startTime":1597.14,"endTime":1605.27,"body":"really good. I liked it. All"},{"startTime":1597.14,"endTime":1605.27,"body":"right. So next two exercises are"},{"startTime":1605.27,"endTime":1609.95,"body":"going to be the barbell curl."},{"startTime":1605.27,"endTime":1609.95,"body":"And then also, I'm going to just"},{"startTime":1609.95,"endTime":1614.27,"body":"take that curl right to the top"},{"startTime":1609.95,"endTime":1614.27,"body":"of the head and go back and"},{"startTime":1614.27,"endTime":1618.26,"body":"forth. Three to six reps"},{"startTime":1623.42,"endTime":1630.41,"body":"Oh my goodness. lats are feeling"},{"startTime":1623.42,"endTime":1630.41,"body":"good and wide depth My back"},{"startTime":1630.41,"endTime":1635.72,"body":"feels nice and thick I would say"},{"startTime":1630.41,"endTime":1635.72,"body":"that's been accomplished all"},{"startTime":1635.72,"endTime":1643.01,"body":"right. Let's kill this now. So"},{"startTime":1635.72,"endTime":1643.01,"body":"lean for a little bit curling up"},{"startTime":1643.01,"endTime":1655.49,"body":"towards those shoulders working"},{"startTime":1643.01,"endTime":1655.49,"body":"on those peaks of the bicep six"},{"startTime":1655.88,"endTime":1656.54,"body":"hold that"},{"startTime":1658.52,"endTime":1659.84,"body":"Oh yeah."},{"startTime":1661.49,"endTime":1662.78,"body":"Oh yeah."},{"startTime":1663.53,"endTime":1665.45,"body":"Huh Oh"},{"startTime":1672.08,"endTime":1684.2,"body":"that's one go right back at it"},{"startTime":1672.08,"endTime":1684.2,"body":"come on BK could be in such a"},{"startTime":1684.2,"endTime":1695.57,"body":"sissy can't see me cry if I turn"},{"startTime":1684.2,"endTime":1695.57,"body":"my head right."},{"startTime":1697.76,"endTime":1698.27,"body":"Okay"},{"startTime":1703.61,"endTime":1708.23,"body":"just a little bit narrower than"},{"startTime":1703.61,"endTime":1708.23,"body":"your shoulders leaning forward"},{"startTime":1734.27,"endTime":1735.02,"body":"Oh"},{"startTime":1770.84,"endTime":1776.54,"body":"all right. lats and biceps are"},{"startTime":1770.84,"endTime":1776.54,"body":"trashed now. And I even got to"},{"startTime":1776.54,"endTime":1781.04,"body":"the last thing no more super sad"},{"startTime":1776.54,"endTime":1781.04,"body":"that's gonna be even nastier."},{"startTime":1796.79,"endTime":1797.57,"body":"Squeeze on"},{"startTime":1806.45,"endTime":1817.7,"body":"All right, Fredo supersets. That"},{"startTime":1806.45,"endTime":1817.7,"body":"was ugly and beautiful. All at"},{"startTime":1817.7,"endTime":1825.29,"body":"the same time. All right. Last"},{"startTime":1817.7,"endTime":1825.29,"body":"but not least, is gonna be I'm"},{"startTime":1825.29,"endTime":1830.24,"body":"actually gonna spin this bench"},{"startTime":1825.29,"endTime":1830.24,"body":"around a number of times where"},{"startTime":1830.24,"endTime":1842.96,"body":"you guys get the best views here"},{"startTime":1830.24,"endTime":1842.96,"body":"Okay, here we go. We're knockout"},{"startTime":1843.71,"endTime":1852.29,"body":"some curls I really want to grab"},{"startTime":1843.71,"endTime":1852.29,"body":"the 30 fives but my biceps are"},{"startTime":1852.29,"endTime":1866.09,"body":"saying grab the 30s you think"},{"startTime":1852.29,"endTime":1866.09,"body":"here comes no hang"},{"startTime":1887.03,"endTime":1887.39,"body":"okay"},{"startTime":1890.45,"endTime":1894.56,"body":"here we go. So now you don't"},{"startTime":1890.45,"endTime":1894.56,"body":"have to turn the bench around in"},{"startTime":1894.56,"endTime":1899.57,"body":"the gym when you're doing these"},{"startTime":1894.56,"endTime":1899.57,"body":"but I'm doing this so you guys"},{"startTime":1899.57,"endTime":1906.02,"body":"can get a good idea. Oh, same"},{"startTime":1899.57,"endTime":1906.02,"body":"thing. This is a chest supported"},{"startTime":1906.47,"endTime":1915.98,"body":"incline curl also, squeezing"},{"startTime":1906.47,"endTime":1915.98,"body":"those dumbbells together helps"},{"startTime":1915.98,"endTime":1931.64,"body":"pick those biceps what I was"},{"startTime":1915.98,"endTime":1931.64,"body":"pretty weak I finished those"},{"startTime":1932.54,"endTime":1934.7,"body":"some 25 so anything I could do"},{"startTime":1932.54,"endTime":1934.7,"body":"the 30s"},{"startTime":1938.81,"endTime":1952.31,"body":"Give me a couple more oh"},{"startTime":1954.14,"endTime":1959.96,"body":"two more of these. And that my"},{"startTime":1954.14,"endTime":1959.96,"body":"friend is the killer back in"},{"startTime":1959.96,"endTime":1967.04,"body":"bicep workout. Pretty killer"},{"startTime":1959.96,"endTime":1967.04,"body":"especially when you aren't even"},{"startTime":1967.04,"endTime":1969.83,"body":"doing it yet. You're just"},{"startTime":1967.04,"endTime":1969.83,"body":"watching me do it"},{"startTime":1976.64,"endTime":1996.47,"body":"here it is. Two more sets yo"},{"startTime":1976.64,"endTime":1996.47,"body":"what's nice about turning the"},{"startTime":1996.47,"endTime":2002.77,"body":"bench around every time for you"},{"startTime":1996.47,"endTime":2002.77,"body":"guys give me about a five second"},{"startTime":2002.77,"endTime":2003.19,"body":"break"},{"startTime":2008.41,"endTime":2009.67,"body":"what do you think about that"},{"startTime":2028.9,"endTime":2035.86,"body":"ROTC for Dumbo high last set. We"},{"startTime":2028.9,"endTime":2035.86,"body":"accomplished every goal of ours"},{"startTime":2036.16,"endTime":2046.48,"body":"today which was killer. Back in"},{"startTime":2036.16,"endTime":2046.48,"body":"bicep my back and my biceps are"},{"startTime":2046.48,"endTime":2052.48,"body":"killed. Alright so if you're a"},{"startTime":2046.48,"endTime":2052.48,"body":"bodybuilder athlete trying to"},{"startTime":2052.48,"endTime":2062.56,"body":"shape grow to find your muscles."},{"startTime":2052.48,"endTime":2062.56,"body":"Guess what? Speaker PT baby."},{"startTime":2062.89,"endTime":2065.14,"body":"Here it is. I sat"},{"startTime":2074.17,"endTime":2075.76,"body":"304"},{"startTime":2081.81,"endTime":2094.65,"body":"chest supported chest supported"},{"startTime":2081.81,"endTime":2094.65,"body":"bicep curl and what you think"},{"startTime":2094.65,"endTime":2100.5,"body":"and can't wait to try it right?"},{"startTime":2094.65,"endTime":2100.5,"body":"Well guess what? Pop down in the"},{"startTime":2100.5,"endTime":2107.28,"body":"comments looking forward to this"},{"startTime":2100.5,"endTime":2107.28,"body":"killer back and bicep workout"},{"startTime":2116.34,"endTime":2121.95,"body":"I'll pop it over to you. All"},{"startTime":2116.34,"endTime":2121.95,"body":"right. So I hope you guys"},{"startTime":2121.95,"endTime":2129.69,"body":"enjoyed that workout. It was"},{"startTime":2121.95,"endTime":2129.69,"body":"cute. So make sure you like to"},{"startTime":2130.56,"endTime":2134.67,"body":"subscribe and mash that"},{"startTime":2130.56,"endTime":2134.67,"body":"notification bell that way"},{"startTime":2134.67,"endTime":2138.96,"body":"you're notified as all my new"},{"startTime":2134.67,"endTime":2138.96,"body":"content is dropped away you stay"},{"startTime":2139.38,"endTime":2143.34,"body":"up to date with all the best"},{"startTime":2139.38,"endTime":2143.34,"body":"information out there, helping"},{"startTime":2143.34,"endTime":2148.2,"body":"that body. Do everything you"},{"startTime":2143.34,"endTime":2148.2,"body":"want it to do. Alright, my name"},{"startTime":2148.2,"endTime":2151.5,"body":"is Brent Kasmer, BK PT. See in"},{"startTime":2148.2,"endTime":2151.5,"body":"the next video"}]}