{"version":"1.0.0","segments":[{"startTime":0.0,"endTime":5.07,"body":"What's up my fitness family"},{"startTime":0.0,"endTime":5.07,"body":"Brent Kasmer here with BKPT"},{"startTime":5.4,"endTime":10.29,"body":"Brent Kasmer Personal Training,"},{"startTime":5.4,"endTime":10.29,"body":"and I have a killer chest and"},{"startTime":10.29,"endTime":12.27,"body":"tricep workout for you."},{"startTime":13.799,"endTime":17.009,"body":"The crowd goes wild. Hopefully"},{"startTime":13.799,"endTime":17.009,"body":"you guys are excited. We got"},{"startTime":17.009,"endTime":22.259,"body":"some awesome techniques and"},{"startTime":17.009,"endTime":22.259,"body":"exactly to get the most out of"},{"startTime":22.259,"endTime":25.649,"body":"your workout. So what makes it a"},{"startTime":22.259,"endTime":25.649,"body":"killer chest and tricep workout?"},{"startTime":25.919,"endTime":29.849,"body":"Well, your crap is blown out,"},{"startTime":25.919,"endTime":29.849,"body":"man. So when you feel good,"},{"startTime":29.849,"endTime":34.529,"body":"you're pumped up and you walk"},{"startTime":29.849,"endTime":34.529,"body":"out of the gym nice and slow. So"},{"startTime":34.649,"endTime":37.709,"body":"that's the goal. And that's what"},{"startTime":34.649,"endTime":37.709,"body":"I want to teach you. All right."},{"startTime":37.709,"endTime":40.889,"body":"So if you haven't yet"},{"startTime":37.709,"endTime":40.889,"body":"subscribed, definitely"},{"startTime":40.889,"endTime":44.039,"body":"subscribe. Smash that"},{"startTime":40.889,"endTime":44.039,"body":"notification bell. That way"},{"startTime":44.039,"endTime":48.239,"body":"you're notified as all our new"},{"startTime":44.039,"endTime":48.239,"body":"content is dropped, because I"},{"startTime":48.239,"endTime":51.689,"body":"want to show you all the most"},{"startTime":48.239,"endTime":51.689,"body":"relevant stuff out there, making"},{"startTime":51.689,"endTime":55.739,"body":"sure that you guys got all the"},{"startTime":51.689,"endTime":55.739,"body":"tricks, tips, all that fun"},{"startTime":55.739,"endTime":59.879,"body":"stuff. Alright, so we're gonna"},{"startTime":55.739,"endTime":59.879,"body":"start off with two triceps a"},{"startTime":59.879,"endTime":63.869,"body":"drop set to superset. So all"},{"startTime":59.879,"endTime":63.869,"body":"this stuff should be knocked"},{"startTime":63.869,"endTime":68.639,"body":"out. 30 To 45 minutes, max,"},{"startTime":63.869,"endTime":68.639,"body":"okay, so you want to make sure"},{"startTime":68.639,"endTime":70.199,"body":"that you're not talking to a"},{"startTime":68.639,"endTime":70.199,"body":"camera."},{"startTime":72.21,"endTime":74.22,"body":"So you want to make sure that"},{"startTime":72.21,"endTime":74.22,"body":"you're just getting through your"},{"startTime":74.22,"endTime":77.16,"body":"exercises, nothing's too fast"},{"startTime":74.22,"endTime":77.16,"body":"when everything's controlled."},{"startTime":77.25,"endTime":80.88,"body":"But the same time you want to"},{"startTime":77.25,"endTime":80.88,"body":"make sure like you're pushing"},{"startTime":80.88,"endTime":83.73,"body":"it, you're not like sitting"},{"startTime":80.88,"endTime":83.73,"body":"there answering text messages,"},{"startTime":83.88,"endTime":87.45,"body":"checking your Instagram,"},{"startTime":83.88,"endTime":87.45,"body":"Snapchat and with somebody you"},{"startTime":87.45,"endTime":90.0,"body":"want to be pushing through your"},{"startTime":87.45,"endTime":90.0,"body":"workout set up your Do Not"},{"startTime":90.0,"endTime":93.3,"body":"Disturb put your workout on your"},{"startTime":90.0,"endTime":93.3,"body":"phone, your watch all that"},{"startTime":93.3,"endTime":97.47,"body":"stuff. And then that way you can"},{"startTime":93.3,"endTime":97.47,"body":"bang it out. All right, so let's"},{"startTime":97.47,"endTime":101.1,"body":"hold back not anymore. So we're"},{"startTime":97.47,"endTime":101.1,"body":"going to start off our first try"},{"startTime":101.1,"endTime":105.39,"body":"set is going to be an incline"},{"startTime":101.1,"endTime":105.39,"body":"chest fly cable, one arm. Second"},{"startTime":105.39,"endTime":109.98,"body":"exercise is going to be upper"},{"startTime":105.39,"endTime":109.98,"body":"chest shrug. Third exercise is a"},{"startTime":109.98,"endTime":114.24,"body":"barbell incline bench press. All"},{"startTime":109.98,"endTime":114.24,"body":"right. So here we go, we're"},{"startTime":114.24,"endTime":117.24,"body":"gonna do four sets of this first"},{"startTime":114.24,"endTime":117.24,"body":"one, the reason why I'm doing"},{"startTime":117.27,"endTime":120.39,"body":"incline first is because of the"},{"startTime":117.27,"endTime":120.39,"body":"fact that I want to make sure I"},{"startTime":120.39,"endTime":124.11,"body":"give most of my energy to the"},{"startTime":120.39,"endTime":124.11,"body":"upper part of my chest. So you"},{"startTime":124.11,"endTime":126.75,"body":"want to make sure that you're"},{"startTime":124.11,"endTime":126.75,"body":"getting the most out a bit by"},{"startTime":126.84,"endTime":130.89,"body":"building lagging areas. So a lot"},{"startTime":126.84,"endTime":130.89,"body":"of times people will go in and"},{"startTime":130.89,"endTime":135.66,"body":"dive in and start banging out"},{"startTime":130.89,"endTime":135.66,"body":"the flat bench or chest hips,"},{"startTime":135.72,"endTime":140.04,"body":"because they're super strong at"},{"startTime":135.72,"endTime":140.04,"body":"it, right. But then you're"},{"startTime":140.04,"endTime":144.48,"body":"finishing up with upper chest,"},{"startTime":140.04,"endTime":144.48,"body":"and you're weak already, it's a"},{"startTime":144.48,"endTime":147.12,"body":"harder extra, you're mentally"},{"startTime":144.48,"endTime":147.12,"body":"weaker with it because of the"},{"startTime":147.12,"endTime":149.88,"body":"fact that it's a harder"},{"startTime":147.12,"endTime":149.88,"body":"exercise. You're not quite as"},{"startTime":149.88,"endTime":152.37,"body":"strong, but at the same time"},{"startTime":149.88,"endTime":152.37,"body":"you're hitting it at the end of"},{"startTime":152.37,"endTime":155.43,"body":"your workout. So therefore"},{"startTime":152.37,"endTime":155.43,"body":"you're not able to make as many"},{"startTime":155.46,"endTime":159.51,"body":"gains and then upper chest as"},{"startTime":155.46,"endTime":159.51,"body":"you would as if you hit it at"},{"startTime":159.51,"endTime":163.95,"body":"the beginning. Wow, I just laid"},{"startTime":159.51,"endTime":163.95,"body":"it out there for you. Hopefully"},{"startTime":163.95,"endTime":166.74,"body":"you guys love that pop in the"},{"startTime":163.95,"endTime":166.74,"body":"comments. You guys got it, I"},{"startTime":166.77,"endTime":171.03,"body":"understand it. That's why you"},{"startTime":166.77,"endTime":171.03,"body":"hit lagging body parts first,"},{"startTime":171.57,"endTime":175.38,"body":"but it's your chest. I get it"},{"startTime":171.57,"endTime":175.38,"body":"that your chest all your chest."},{"startTime":175.62,"endTime":178.5,"body":"But there's three different"},{"startTime":175.62,"endTime":178.5,"body":"areas of your chest and you want"},{"startTime":178.5,"endTime":182.64,"body":"to make sure that it's all"},{"startTime":178.5,"endTime":182.64,"body":"developed to its best ability."},{"startTime":182.73,"endTime":186.27,"body":"Alright, so let's roll baby."},{"startTime":182.73,"endTime":186.27,"body":"Alright, so we're gonna start"},{"startTime":186.27,"endTime":190.08,"body":"with an incline chest fly. I'm"},{"startTime":186.27,"endTime":190.08,"body":"gonna do this with a single arm."},{"startTime":191.04,"endTime":196.2,"body":"I like doing cable single arm"},{"startTime":191.04,"endTime":196.2,"body":"flies. Two reasons one so that"},{"startTime":196.2,"endTime":198.48,"body":"we can kind of make minor"},{"startTime":196.2,"endTime":198.48,"body":"adjustments to make sure you're"},{"startTime":198.48,"endTime":201.84,"body":"hitting it in a perfect spot you"},{"startTime":198.48,"endTime":201.84,"body":"want make sure you see that"},{"startTime":201.84,"endTime":205.47,"body":"upper chest popping, okay. So"},{"startTime":201.84,"endTime":205.47,"body":"when you're hitting it, you want"},{"startTime":205.47,"endTime":207.42,"body":"make sure that that upper chest"},{"startTime":205.47,"endTime":207.42,"body":"pops"},{"startTime":209.43,"endTime":210.33,"body":"just like that"},{"startTime":212.76,"endTime":214.08,"body":"are the 10 reps"},{"startTime":221.43,"endTime":225.63,"body":"going right past that midline."},{"startTime":221.43,"endTime":225.63,"body":"That way you get a good full"},{"startTime":225.63,"endTime":229.38,"body":"contraction on that upper chest"},{"startTime":225.63,"endTime":229.38,"body":"so you have to get past the"},{"startTime":229.38,"endTime":232.8,"body":"midline of your chest to get the"},{"startTime":229.38,"endTime":232.8,"body":"full contraction"},{"startTime":239.13,"endTime":244.62,"body":"This is not supposed to be like"},{"startTime":239.13,"endTime":244.62,"body":"a max out exercise. This is just"},{"startTime":244.62,"endTime":247.74,"body":"to get the blood to the right"},{"startTime":244.62,"endTime":247.74,"body":"area."},{"startTime":250.53,"endTime":252.81,"body":"Not getting it right there we go"},{"startTime":259.23,"endTime":265.29,"body":"we're gonna go to an upper chest"},{"startTime":259.23,"endTime":265.29,"body":"shrug right here. Okay, so"},{"startTime":265.29,"endTime":269.31,"body":"grabbing a dumbbell same thing."},{"startTime":265.29,"endTime":269.31,"body":"My goal is not to go crazy heavy"},{"startTime":269.31,"endTime":274.65,"body":"on these two. My main goal is to"},{"startTime":269.31,"endTime":274.65,"body":"hit the incline bench heavy"},{"startTime":288.9,"endTime":291.18,"body":"eight, right. So"},{"startTime":298.86,"endTime":299.97,"body":"who are these exercise"},{"startTime":300.0,"endTime":305.46,"body":"This are done to help separate"},{"startTime":300.0,"endTime":305.46,"body":"your muscles"},{"startTime":310.769,"endTime":314.159,"body":"All right, so you just want to"},{"startTime":310.769,"endTime":314.159,"body":"use them to help separate"},{"startTime":314.399,"endTime":318.509,"body":"between your clavicle pectoral,"},{"startTime":314.399,"endTime":318.509,"body":"your pec major, and then also"},{"startTime":318.749,"endTime":322.559,"body":"lower part of your chest."},{"startTime":318.749,"endTime":322.559,"body":"Alright, here we go. Always"},{"startTime":322.559,"endTime":325.649,"body":"wanna make sure you grab the bar"},{"startTime":322.559,"endTime":325.649,"body":"in the same spot every time"},{"startTime":325.979,"endTime":328.019,"body":"talking those toes behind your"},{"startTime":325.979,"endTime":328.019,"body":"knees"},{"startTime":331.65,"endTime":332.7,"body":"six reps"},{"startTime":346.95,"endTime":353.88,"body":"All right, all right. So back to"},{"startTime":346.95,"endTime":353.88,"body":"the top incline chest fly. Same"},{"startTime":353.88,"endTime":359.28,"body":"thing like I told you not to go"},{"startTime":353.88,"endTime":359.28,"body":"super heavy just to get some"},{"startTime":359.28,"endTime":365.37,"body":"separation and the upper chest"},{"startTime":359.28,"endTime":365.37,"body":"training the blood where to go"},{"startTime":383.04,"endTime":388.89,"body":"pop in the comments. This is the"},{"startTime":383.04,"endTime":388.89,"body":"same technique you use when"},{"startTime":388.89,"endTime":389.58,"body":"training"},{"startTime":391.11,"endTime":392.19,"body":"body parts"},{"startTime":395.76,"endTime":399.42,"body":"using an isolated joint movement"},{"startTime":395.76,"endTime":399.42,"body":"followed by"},{"startTime":400.8,"endTime":402.63,"body":"some compound joint movements"},{"startTime":406.53,"endTime":407.31,"body":"to target"},{"startTime":417.69,"endTime":418.2,"body":"all right"},{"startTime":425.7,"endTime":428.13,"body":"also drop in the comments if you"},{"startTime":425.7,"endTime":428.13,"body":"understood"},{"startTime":429.75,"endTime":430.74,"body":"the fact that"},{"startTime":433.32,"endTime":434.46,"body":"we get why"},{"startTime":435.75,"endTime":440.13,"body":"you would train your upper chest"},{"startTime":435.75,"endTime":440.13,"body":"first"},{"startTime":441.42,"endTime":445.32,"body":"to get it some stimulation so"},{"startTime":441.42,"endTime":445.32,"body":"that way it's growing a little"},{"startTime":445.32,"endTime":447.03,"body":"bit faster than it was growing."},{"startTime":448.47,"endTime":452.7,"body":"You can go back to hitting it"},{"startTime":448.47,"endTime":452.7,"body":"later in the workout so that way"},{"startTime":455.67,"endTime":457.95,"body":"but there's many ways to build"},{"startTime":455.67,"endTime":457.95,"body":"your splits"},{"startTime":479.79,"endTime":482.37,"body":"All right, that's feeling pretty"},{"startTime":479.79,"endTime":482.37,"body":"good."},{"startTime":483.42,"endTime":483.84,"body":"Man."},{"startTime":487.41,"endTime":489.3,"body":"Okay, here we go."},{"startTime":490.71,"endTime":494.19,"body":"Set three or four. So feeling"},{"startTime":490.71,"endTime":494.19,"body":"good"},{"startTime":496.56,"endTime":497.82,"body":"at the blood going now"},{"startTime":522.03,"endTime":527.46,"body":"you like using tables for flies"},{"startTime":522.03,"endTime":527.46,"body":"in general or do you primarily"},{"startTime":527.46,"endTime":528.78,"body":"like using dumbbells?"},{"startTime":548.85,"endTime":553.65,"body":"So also with those flies, make"},{"startTime":548.85,"endTime":553.65,"body":"sure you're not getting a lot of"},{"startTime":553.68,"endTime":557.76,"body":"elbow movement. It's kind of in"},{"startTime":553.68,"endTime":557.76,"body":"a fixated position. That way"},{"startTime":557.76,"endTime":562.11,"body":"you're not getting some bicep"},{"startTime":557.76,"endTime":562.11,"body":"curls in there as well. Want to"},{"startTime":562.11,"endTime":562.89,"body":"make sure you're just"},{"startTime":564.36,"endTime":565.77,"body":"moving at that shoulder"},{"startTime":590.94,"endTime":591.36,"body":"let's"},{"startTime":597.03,"endTime":597.51,"body":"look"},{"startTime":599.88,"endTime":599.97,"body":"at"},{"startTime":600.0,"endTime":602.43,"body":"All right, set three"},{"startTime":603.84,"endTime":605.04,"body":"here we go six reps."},{"startTime":607.589,"endTime":608.909,"body":"six reps six reps"},{"startTime":612.33,"endTime":617.4,"body":"to get all the foundation"},{"startTime":612.33,"endTime":617.4,"body":"properly set up tow bar grip"},{"startTime":618.24,"endTime":620.64,"body":"squeezing tight wrists or lock"},{"startTime":623.13,"endTime":623.55,"body":"here we go"},{"startTime":644.88,"endTime":646.2,"body":"we got one last set"},{"startTime":647.25,"endTime":648.33,"body":"on last set"},{"startTime":650.85,"endTime":654.24,"body":"a little scary right we think"},{"startTime":650.85,"endTime":654.24,"body":"five or 10"},{"startTime":655.35,"endTime":660.0,"body":"Oh I heard you only want to go"},{"startTime":655.35,"endTime":660.0,"body":"five"},{"startTime":661.11,"endTime":667.47,"body":"but thank you guys are hate Nami"},{"startTime":661.11,"endTime":667.47,"body":"out there want me to drop this"},{"startTime":667.47,"endTime":668.52,"body":"weight on my face"},{"startTime":675.75,"endTime":676.56,"body":"I said"},{"startTime":683.52,"endTime":684.0,"body":"I know"},{"startTime":687.69,"endTime":690.51,"body":"we live in all your haters"},{"startTime":730.44,"endTime":737.4,"body":"I really felt on that side a"},{"startTime":730.44,"endTime":737.4,"body":"upper chest shrugs ah. Come on"},{"startTime":737.4,"endTime":737.88,"body":"papa."},{"startTime":785.4,"endTime":786.78,"body":"Bar squeeze at a tie"},{"startTime":808.47,"endTime":813.39,"body":"all right. I didn't drop it on"},{"startTime":808.47,"endTime":813.39,"body":"my face, but I didn't make six."},{"startTime":814.44,"endTime":818.46,"body":"If you were here, spot me, I"},{"startTime":814.44,"endTime":818.46,"body":"would have got them all. Ah. All"},{"startTime":818.46,"endTime":822.57,"body":"right. So we're moving into our"},{"startTime":818.46,"endTime":822.57,"body":"next exercise, which is going to"},{"startTime":822.57,"endTime":824.97,"body":"be a pullover chest"},{"startTime":826.38,"endTime":831.18,"body":"and a decline chest fly. All"},{"startTime":826.38,"endTime":831.18,"body":"right."},{"startTime":832.23,"endTime":837.54,"body":"So let's rip this down a little"},{"startTime":832.23,"endTime":837.54,"body":"bit, actually all the way down"},{"startTime":838.23,"endTime":841.2,"body":"from steel from his 45. So"},{"startTime":843.18,"endTime":848.7,"body":"So decline chest fly. As you can"},{"startTime":843.18,"endTime":848.7,"body":"imagine, we're coming down and"},{"startTime":848.7,"endTime":849.63,"body":"up and under."},{"startTime":854.37,"endTime":859.29,"body":"angles here, coming down. You"},{"startTime":854.37,"endTime":859.29,"body":"want to follow this area here."},{"startTime":859.92,"endTime":863.58,"body":"They're staying tall, not"},{"startTime":859.92,"endTime":863.58,"body":"leaning forward, like most"},{"startTime":864.09,"endTime":865.08,"body":"people will do."},{"startTime":869.01,"endTime":870.63,"body":"It's typically a little heavier."},{"startTime":874.02,"endTime":877.56,"body":"To reason it's a reference to"},{"startTime":874.02,"endTime":877.56,"body":"the 10 for the incline was a"},{"startTime":877.56,"endTime":878.82,"body":"little stronger of a muscle"},{"startTime":885.3,"endTime":885.84,"body":"to this one"},{"startTime":900.0,"endTime":900.12,"body":"Do"},{"startTime":918.09,"endTime":921.03,"body":"you want to make sure your head"},{"startTime":918.09,"endTime":921.03,"body":"and neck are resting on the"},{"startTime":921.03,"endTime":921.69,"body":"bench"},{"startTime":924.57,"endTime":926.04,"body":"giving your head that support"},{"startTime":933.39,"endTime":935.82,"body":"good stretch keeping that"},{"startTime":933.39,"endTime":935.82,"body":"footbridge up"},{"startTime":939.09,"endTime":940.98,"body":"on a tricep exercise"},{"startTime":962.34,"endTime":962.97,"body":"oh"},{"startTime":970.89,"endTime":974.07,"body":"no if you don't have Oh chain"},{"startTime":970.89,"endTime":974.07,"body":"Bell you're gonna just pop a"},{"startTime":974.07,"endTime":977.28,"body":"dumbbell in between your legs as"},{"startTime":974.07,"endTime":977.28,"body":"you cross them"},{"startTime":981.18,"endTime":986.04,"body":"I actually really like using"},{"startTime":981.18,"endTime":986.04,"body":"kettlebells for my chest hips"},{"startTime":987.72,"endTime":988.11,"body":"but"},{"startTime":989.46,"endTime":990.96,"body":"video my knees my plate wait"},{"startTime":1005.6,"endTime":1006.41,"body":"same eight"},{"startTime":1024.2,"endTime":1027.2,"body":"alright so three sets AAA"},{"startTime":1029.24,"endTime":1030.62,"body":"decline chest fly"},{"startTime":1071.6,"endTime":1072.95,"body":"think the bill in my hat"},{"startTime":1074.0,"endTime":1076.55,"body":"or block angle anyway"},{"startTime":1087.95,"endTime":1088.49,"body":"hey"},{"startTime":1125.36,"endTime":1127.76,"body":"wait is better"},{"startTime":1130.91,"endTime":1131.51,"body":"easier"},{"startTime":1132.56,"endTime":1134.39,"body":"or better don't be confused"},{"startTime":1157.58,"endTime":1160.73,"body":"like normally if I would have"},{"startTime":1157.58,"endTime":1160.73,"body":"started with chest hips"},{"startTime":1163.52,"endTime":1165.71,"body":"I could do to replace"},{"startTime":1166.76,"endTime":1167.3,"body":"for a"},{"startTime":1170.27,"endTime":1171.89,"body":"year to get over that mental"},{"startTime":1176.99,"endTime":1179.99,"body":"can't get over that mental"},{"startTime":1176.99,"endTime":1179.99,"body":"thinking in a week"},{"startTime":1184.49,"endTime":1190.22,"body":"and just understand you're"},{"startTime":1184.49,"endTime":1190.22,"body":"making changes to that incline"},{"startTime":1190.76,"endTime":1192.29,"body":"which I would not have had to"},{"startTime":1190.76,"endTime":1192.29,"body":"have"},{"startTime":1200.0,"endTime":1200.12,"body":"Your"},{"startTime":1208.519,"endTime":1210.949,"body":"chest foreshore"},{"startTime":1214.849,"endTime":1215.419,"body":"Borden"},{"startTime":1221.09,"endTime":1221.45,"body":"right"},{"startTime":1238.28,"endTime":1239.0,"body":"oh"},{"startTime":1250.1,"endTime":1250.97,"body":"come on boy"},{"startTime":1255.98,"endTime":1259.16,"body":"third set already all right"},{"startTime":1255.98,"endTime":1259.16,"body":"third set"},{"startTime":1289.76,"endTime":1293.12,"body":"okay we're gonna finish up with"},{"startTime":1289.76,"endTime":1293.12,"body":"some bench pressing"},{"startTime":1294.2,"endTime":1299.78,"body":"so we're gonna jump right into a"},{"startTime":1294.2,"endTime":1299.78,"body":"drop set okay so we're gonna do"},{"startTime":1299.78,"endTime":1300.83,"body":"a drop set"},{"startTime":1301.91,"endTime":1305.69,"body":"not only hit the long head on"},{"startTime":1301.91,"endTime":1305.69,"body":"the tricep"},{"startTime":1308.78,"endTime":1309.11,"body":"but"},{"startTime":1310.22,"endTime":1313.58,"body":"also the wall actually that's"},{"startTime":1310.22,"endTime":1313.58,"body":"more typical boneheads which is"},{"startTime":1313.58,"endTime":1317.24,"body":"fantastic all right so we're"},{"startTime":1313.58,"endTime":1317.24,"body":"gonna pile on"},{"startTime":1323.45,"endTime":1323.66,"body":"your"},{"startTime":1326.39,"endTime":1328.52,"body":"five Mercer?"},{"startTime":1381.89,"endTime":1381.95,"body":"You"},{"startTime":1456.77,"endTime":1462.08,"body":"All right now we're jumping into"},{"startTime":1456.77,"endTime":1462.08,"body":"skull crushers and kickbacks"},{"startTime":1462.65,"endTime":1463.52,"body":"followed by"},{"startTime":1464.63,"endTime":1468.98,"body":"so that's a superset there's"},{"startTime":1464.63,"endTime":1468.98,"body":"three sets kind of bump up, Mr"},{"startTime":1468.98,"endTime":1471.83,"body":"and amount. So we're going to"},{"startTime":1468.98,"endTime":1471.83,"body":"Skull Crushers"},{"startTime":1473.75,"endTime":1478.1,"body":"by kickbacks. And then the"},{"startTime":1473.75,"endTime":1478.1,"body":"second tricep exercise is going"},{"startTime":1478.1,"endTime":1481.79,"body":"to be the rope tricep press"},{"startTime":1478.1,"endTime":1481.79,"body":"downs with"},{"startTime":1484.07,"endTime":1487.43,"body":"or the rope tricep press downs"},{"startTime":1484.07,"endTime":1487.43,"body":"we're going to kneeling to get a"},{"startTime":1487.43,"endTime":1490.61,"body":"bigger range of motion on it"},{"startTime":1487.43,"endTime":1490.61,"body":"followed by"},{"startTime":1491.66,"endTime":1495.41,"body":"x man so nice Hi cables. All"},{"startTime":1491.66,"endTime":1495.41,"body":"right."},{"startTime":1496.43,"endTime":1497.99,"body":"Let's keep this party going"},{"startTime":1500.0,"endTime":1500.12,"body":"hi"},{"startTime":1529.07,"endTime":1529.61,"body":"oh"},{"startTime":1531.62,"endTime":1534.14,"body":"five on the heavier ones"},{"startTime":1540.65,"endTime":1543.11,"body":"followed by the kickbacks"},{"startTime":1545.66,"endTime":1548.06,"body":"take this up a little bit all"},{"startTime":1545.66,"endTime":1548.06,"body":"right"},{"startTime":1551.54,"endTime":1552.59,"body":"so kickbacks"},{"startTime":1590.84,"endTime":1592.25,"body":"like wrapping my thumb's"},{"startTime":1593.33,"endTime":1594.71,"body":"around my thumbs on my"},{"startTime":1597.83,"endTime":1600.35,"body":"crushers oh man"},{"startTime":1619.22,"endTime":1621.02,"body":"oh that's gonna stay"},{"startTime":1622.4,"endTime":1623.75,"body":"right under those kickbacks"},{"startTime":1649.13,"endTime":1650.45,"body":"go diving in"},{"startTime":1655.52,"endTime":1656.12,"body":"and hunger"},{"startTime":1674.42,"endTime":1676.73,"body":"Oh, that's good when you're"},{"startTime":1674.42,"endTime":1676.73,"body":"failing."},{"startTime":1679.79,"endTime":1684.89,"body":"Alright so we're on our last"},{"startTime":1679.79,"endTime":1684.89,"body":"superset for our triceps. So the"},{"startTime":1684.89,"endTime":1690.56,"body":"last superset is going to be a"},{"startTime":1684.89,"endTime":1690.56,"body":"kneeling row tricep press down,"},{"startTime":1690.59,"endTime":1693.98,"body":"why kneeling brand because when"},{"startTime":1690.59,"endTime":1693.98,"body":"you're kneeling, get a better"},{"startTime":1693.98,"endTime":1698.21,"body":"range of motion to get the top"},{"startTime":1693.98,"endTime":1698.21,"body":"part of the long head. So it's"},{"startTime":1698.21,"endTime":1700.58,"body":"really there's only a couple of"},{"startTime":1698.21,"endTime":1700.58,"body":"ways to hit the top bar long"},{"startTime":1700.58,"endTime":1706.04,"body":"head where it connects up in to"},{"startTime":1700.58,"endTime":1706.04,"body":"your shoulder so that way you"},{"startTime":1706.04,"endTime":1709.73,"body":"get a good press on that. And"},{"startTime":1706.04,"endTime":1709.73,"body":"then we're going to follow that"},{"startTime":1709.73,"endTime":1714.47,"body":"with a cross cable calling my"},{"startTime":1709.73,"endTime":1714.47,"body":"call x man that's a cross cable"},{"startTime":1714.47,"endTime":1720.74,"body":"tricep press down and these two"},{"startTime":1714.47,"endTime":1720.74,"body":"exercises are phenomenal. Here"},{"startTime":1720.74,"endTime":1726.32,"body":"we go. All right. So a kneeling"},{"startTime":1720.74,"endTime":1726.32,"body":"tricep press down"},{"startTime":1730.28,"endTime":1733.16,"body":"so same thing this is an a"},{"startTime":1730.28,"endTime":1733.16,"body":"rapper."},{"startTime":1735.68,"endTime":1738.56,"body":"I don't like the crab right on"},{"startTime":1735.68,"endTime":1738.56,"body":"top of the knob so I'm gonna"},{"startTime":1738.56,"endTime":1741.29,"body":"grab a little bit higher than"},{"startTime":1738.56,"endTime":1741.29,"body":"that. So we're gonna let your"},{"startTime":1741.29,"endTime":1744.29,"body":"arms come up it's almost like"},{"startTime":1741.29,"endTime":1744.29,"body":"it's two motion so it's Boom"},{"startTime":1744.62,"endTime":1745.19,"body":"Boom"},{"startTime":1758.27,"endTime":1758.75,"body":"eight"},{"startTime":1760.79,"endTime":1761.39,"body":"scream"},{"startTime":1762.62,"endTime":1763.76,"body":"add some weight on that one."},{"startTime":1765.86,"endTime":1768.77,"body":"Still bangs more welcome back"},{"startTime":1783.17,"endTime":1786.86,"body":"oh man I supposed to be 15"},{"startTime":1783.17,"endTime":1786.86,"body":"lighten this up a little bit."},{"startTime":1788.06,"endTime":1789.32,"body":"Seven more."},{"startTime":1798.26,"endTime":1798.83,"body":"Six"},{"startTime":1802.22,"endTime":1804.35,"body":"All right is banging them out"},{"startTime":1823.43,"endTime":1823.94,"body":"Ah"},{"startTime":1832.43,"endTime":1836.33,"body":"All right. Oh man they're cooked"},{"startTime":1832.43,"endTime":1836.33,"body":"now"},{"startTime":1845.18,"endTime":1848.99,"body":"ah more more lighter"},{"startTime":1851.63,"endTime":1854.21,"body":"oh my goodness I feel like I'm"},{"startTime":1851.63,"endTime":1854.21,"body":"doing him with nothing on there"},{"startTime":1854.21,"endTime":1854.6,"body":"now"},{"startTime":1858.11,"endTime":1858.83,"body":"the cramping"},{"startTime":1863.27,"endTime":1864.65,"body":"holy crap"},{"startTime":1865.82,"endTime":1870.77,"body":"this is that killer chest and"},{"startTime":1865.82,"endTime":1870.77,"body":"tricep workout"},{"startTime":1874.22,"endTime":1875.24,"body":"ah"},{"startTime":1885.5,"endTime":1886.1,"body":"oh"},{"startTime":1891.62,"endTime":1891.95,"body":"oh"},{"startTime":1902.69,"endTime":1907.16,"body":"oh but you guys try that"},{"startTime":1902.69,"endTime":1907.16,"body":"kneeling down you're gonna"},{"startTime":1907.16,"endTime":1910.37,"body":"notice a big difference and"},{"startTime":1907.16,"endTime":1910.37,"body":"hidden up in their"},{"startTime":1925.37,"endTime":1927.5,"body":"god lighter come on some more"},{"startTime":1929.0,"endTime":1929.51,"body":"pics"},{"startTime":1939.71,"endTime":1942.47,"body":"Oh, snap baby."},{"startTime":1942.0,"endTime":1943.38,"body":"Hopefully you guys enjoyed that."},{"startTime":1942.0,"endTime":1943.38,"body":"This is the killer chest and"},{"startTime":1943.38,"endTime":1946.89,"body":"tricep workout. All right. So"},{"startTime":1943.38,"endTime":1946.89,"body":"hopefully you guys enjoyed it."},{"startTime":1954.93,"endTime":1958.29,"body":"Don't forget pop in the"},{"startTime":1954.93,"endTime":1958.29,"body":"comments, things that you'd like"},{"startTime":1958.29,"endTime":1962.73,"body":"to pair together, workout wise"},{"startTime":1958.29,"endTime":1962.73,"body":"if you're more of a full body,"},{"startTime":1962.79,"endTime":1965.22,"body":"how you write your splits. I"},{"startTime":1962.79,"endTime":1965.22,"body":"want to hear more about you. All"},{"startTime":1965.22,"endTime":1968.88,"body":"right. So love to share with"},{"startTime":1965.22,"endTime":1968.88,"body":"some tips and tricks along the"},{"startTime":1968.88,"endTime":1973.2,"body":"way just to amplify possibly"},{"startTime":1968.88,"endTime":1973.2,"body":"what you're already doing. All"},{"startTime":1973.2,"endTime":1978.36,"body":"right, Brent Kasmer BK PT, don't"},{"startTime":1973.2,"endTime":1978.36,"body":"forget subscribe. Smash that"},{"startTime":1978.36,"endTime":1981.63,"body":"notification bell that way"},{"startTime":1978.36,"endTime":1981.63,"body":"notified as all the new content"},{"startTime":1981.63,"endTime":1982.38,"body":"is released."},{"startTime":1984.23,"endTime":1987.77,"body":"And show me something. Give me"},{"startTime":1984.23,"endTime":1987.77,"body":"some likes. All right. I'll see"},{"startTime":1987.77,"endTime":1989.75,"body":"you guys in the next video."}]}