Workout Routines

Mike Chang's Full Force Dumbbell Workout

Accomplish this high intensity work to strengthen the core and burn a ton of calories.

Mike Chang's Full Force Dumbbell Workout

M&Fer’s are always looking for a solid dumbbell routine that can be done at home. In this video, Mike Chang of presents an intense chest and core workout, using only a pair of dumbbells.

Chang's high intensity training video will burn a significant amount of fat and calories and build lean muscle. If you want a full explanation of the science behind burning calories, or why workouts like this will help you build muscle faster, check out the video below. 

Workout Breakdown

- Rep range: 10, 10, 10 and 10

- Rest Time: None, but take a few seconds if you need to catch your breath. 

- Weights: Find a weight that allows you to complete the entire set without rest. (Lower the weight during the set if necessary, to complete the set). 

- Number of sets: 4 rounds of each exercise. 


Dumbbell Squat and Shoulder Press

Dumbbell Curls

Chest Fly with a Leg Raise

Want to learn more about how to build muscle fast? Be sure to check out more from Mike Chang at

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