5DollarGym MMA Full Body Chest Day, Get Shredded for Summer

5DollarGym Raises the Bar with an Intense Full Body Chest Day – Carve Out the Body of Your Dreams and Develop Tons of Athletic Performance

One of the biggest pros about the 5DollarGym exercises quickly develop lean muscle mass. Full Body Chest Day was designed to enhance upper body pushing strength, as well as full body rigidity. In addition, the circuit style of training provides all five elements of fitness in one 25 – 50 minute session. Strength, muscular endurance, flexibility, cardio, and body composition.

5DollarGym was created to make exercise more efficient and easy for everyone to start to learn how to exercise. Evolved from the spirit of Shaolin QiGong, these monks would find heavy objects to lift, and dig holes in the ground for their box jumps. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 

“The ideal of warriorship is that the warrior should be sad and tender, and because of that, the warrior can be very brave as well.”
― Chögyam Trungpa

Full Body Chest Day with the 5DollarGym –

In the first place this workout was intended to deliver maximum muscle spindle activation. Other than building tons of speed, agility, and quickness, using this full body exercise  builds tons of coordination along side with strength, power, and explosiveness. 

Furthermore, high repetition, low weight bearing exercises are great for developing tons of lean muscle mass. Lean muscle eats stored fat in the body while you are just sitting around, or working in the office. Yes, lean muscle is your new best friend, the formula is simple and easy to follow. In either case, if you eat right, and train high volume with high repetitions you will get optimum results. 

5DollarGym MMA Back Biceps At Home Workout Instructions 

As mentioned above, this workout was created to develop full body strength and functionality through the entire range of motion. When building a program, it is critical to consider all of the muscle groups working together. All in all this makes for the best results for athletic performance.

Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.


5DollarGym Full Body Chest SAQ Day
Goblet Cluster
Elevated Push-Ups
Single Arm Linear Jammer with Lunge (Goku's Dragon Punch)
TRX Chest Flye
Frankenstein Sit-Ups
Penguin Toe Touches
  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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Another added benefit of Martial practices like QiGong and TaiChi also offer meditation and breathwork training

“Programming is key to improvement” – Ninos Ibraham 

In brief, working the kinetic chains in a synergistic manner maximizes muscle spindle activation, while delivering

  • Speed, Coordination, and Agility
  • Strength, Power, and Explosiveness

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Overall developing will power is as important as developing the Body, QiGong guides on Meditation

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

3 thoughts on “5DollarGym MMA Full Body Chest Day, Get Shredded for Summer

  • January 15, 2017 at 6:32 am

    my chest is on fire after trying a few of these techniques

  • January 24, 2017 at 4:51 am

    i couldn’t life my milk jug after this

  • February 8, 2017 at 9:50 pm

    this workout is intense to say the least


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