POWERLIFTING ROUTINE:Back and Legs Strength Workout

POWERLIFTING ROUTINE:Back and Legs Strength Workout :
Hello everyone today i'am presenting to you ,not your usual leg workout beacause it's including back ,also its a routine that could help you improve your deadlift ,we're gonna hit every muscles involved in doing a deadlift ,hamstrings ,quads ,lats ,upper back,and calves .
Now prepare your favorite playlist a water bottle and let's do it !

Warm up (20 seconds):
1-Arm circles.
2-Slow butt kicker.
3-Slow high knees.
4-Toe touch sweeps .
5-Leg swings .
6-Squating push pull with hands (pushing and pulling and invisible wall ,while squating).
7-Lunges.
8-Jog in place.
9-Jumping jacks.

Warm up Sets :
It is crucial to warm up before a deadlift session ,we're doing a group of 3 exercises .

Exercise One :Step ups [4 sets ,10 to 12 reps each side,1 minute rest]

Set 1:pick  light dumbbells (lighter that 15 lbs) ,do 12 reps each side ,squeeze your gluts and quads as much as possible through the whole motion.
Set 2 and 3 :get heavier dumbbells that you can do 10 reps with ,if you start to feel your shoulder not supporting the dumbbells ,or you get shaky ,you probably holding heavy dumbbells ,lower the weight!
Set 4:Just like set 1 ,get lighter dumbbells and do 12 reps each side starting with the left side.

Exercise Two:Hip Thrust [4 sets ,12 to 17 reps ,1 minute rest]

Set 1:Use the bar only and  do 17 to 20 reps with ,if you don't have a bench ,use the bed ,or a plyometric box ,it should be to your knees height .
Set 2 :Add weight to the bar ,you can use heavy plates that's ok ,do 12 to 15 solid reps with ,hold 10 seconds on top the last rep.
Set 3 and 4:Add more weight and do 10 to 12 reps with .

Note:You can do exercise one and two as a super set .

Exercise Three:Bent over reverse flyes [4 sets ,15 to 20 reps ,1 minute rest]

Set 1:Use super light dumbbells and do 20 to 30 reps with .
Set 2:Get much heavier dumbbells ,below 15 lbs ,do 15 reps with
Set 3:With  heavier dumbbells do 12 controlled reps ,squeeze your upper back and lats through the whole movement.
Set 4:Lower the weight to a lighter dumbbell and do 15 reps with.


Dead lift session:[7 sets ,8 to 15 reps ,1 to 2 minutes rest]

Set 1 and 2 :With light plates below the 30 lbs ,do 15 reps ,the bar should be as closer to your shins as possible ,the middle of you foot ,the back straight ,not arched ,your eyes looking in front of you ,lift the bar to a vertical line from the ground to your hip level while squeezing you gluts ,hamstring , upper back and your abs,same from your hips to the ground ,with a vertical line ,control the movement do not let the plates hit the ground ,because your neighbor might be annoyed .

Set 3 an 4 :Add more weight ,70% to 100% the first weight ,and do 10 to 12 reps with.
Set 5:Max it up ,add weight ,not too much ,and do 8 reps with.
Set 6 and 7 :Same as set 3 and 4 ,do 10 reps .

Hypertrophy exercises:
Now we're done with the compound movement ,we're squeezing every last bit of those muscles and get them to grow !

Exercise One :Bulgarian split squat [5 sets ,10 to 17 reps each side,1 minute rest ]

We're doing a pyramid with this exercise (max 15 lbs dumbbells ):
Set 1:Light weight ,17 reps each side.
Set 2:Medium weight ,12 reps .
Set 3:Heavy weight ,10 reps.
Set 4:Medium weight ,12 reps.
Set 5:Body weight ,30 reps each side .


Exercise Two:Single arm dumbbell row [5 sets ,12 to 17 reps each side,1 minute rest]

Set 1 :Use light dumbbells and do 17 reps with.
Set 2,3,4:Get a pretty heavy dumbbell and do at least 12 reps with.
Set 5:Lower the weight and do another 17 reps each side.


Exercise Three :Calve raises [4 sets,15 to 25 reps,1 minute rest]

Set 1:Use light dumbbell (below the 15lbs) and do 20 to 25 reps with ,squeeze your gluts for a better control ,and count 1 up and 3 down ,then repeat,do not rush the movement.
Set 2 and 3:With  heavier dumbbells do 15 reps.
Set 4 :Same as set 1.

Cool down (20 s):
1-Toe touch stretch
2-Standing quad stretch
3-Inner thigh + cross arms stretch
4-Downward dog
5-Cobra stretch
6-Child pose
7-Butterfly stretch
8-Deep glut stretch
9-Supine twist stretch

And it's done !Great job guys ,i hope you liked this routine ,drink lots of water ,eat healthy and see you next time.Peace.

EXPLOSIVE ENDURANCE AND STRENGTH WORKOUT FOR BACK AND SHOULDERS:BE RUTHLESS !

EXPLOSIVE ENDURANCE AND STRENGTH WORKOUT FOR BACK AND SHOULDERS:BE RUTHLESS !

Hello everyone ,ruthlessness is to have an unbending intent ,it means that you like it or not the things that you intent having ,you will have them ,it's like talking to a deep voice inside you that makes things happens for you .Today we're doing this explosive workout as a mean to talk to that voice inside us ,to banish all the negativity from your life and to welcome the all consuming positiveness .

Now prepare your water bottle and let's do it !

Warm up (Kickboxing routine):

As a mean to warm your body up ,i started with a kickboxing routine ,you can write your own routine ,or if you're lazy like me ,follow Fitness Blender's video :

Cardio KickBoxing and Core Workout - Jump Rope and Kickboxing Tabata Workout

Strength Routine :

Now this part should be taken as granted because we're doing super set with two exercises ,and we're having from 1 to 2 minutes rest period

Group A :

Exercise One :Wide grip deadlift [8 to 15 reps ,6  sets ,1 minute rest]

Exercise Two:Dumbbell clean and press [8 to 12 reps each side ,6 sets for both sides ,1 to 2 minutes rest]

Set 1:Starting with the Wide grip deadlift ,with empty bar ,do 15 to 20 reps ,then jump to the Dumbbell clean and press with light dumbbell (below 15 lbs),15 reps the left side ,then again with the Wide grip deadlift 15 to 20 reps ,and finish it with the Dumbbell clean and press ,15 reps the right side .

Set 2 and 3:Put weights on the bar ,between (15 to 30 lbs),and choose a medium dumbbell ,about 15 lbs .

Same sequence :

1-Wide grip deadlift [12 reps]

2-Dumbbell clean and press [Left side ,12 reps]

3-Wide grip deadlift [10 to 12 reps]

4-Dumbbell clean and press [Right side side ,12 reps]

Set 4 and 5:Add more weight to the bar ,about 70% to 100% the first weight ,and choose heavier dumbbells :

1-Wide grip deadlift [8 reps]

2-Dumbbell clean and press [Left side ,8 reps]

3-Wide grip deadlift [6 to 8 reps]

4-Dumbbell clean and press [Right side side ,8 reps]

Set 6:Lower the weights ,same as set 2 and 3 or lighter ,and finish strong ,as many reps as you can .

Note:For more information about this exercises ,refer to this article:

UNCONVENTIONAL BACK STRENGTH ROUTINE

Group B :

Exercise One :Overhead Press [8 to 15 reps ,6 sets ,1 minute rest]

Set 1 and 2:Use a medium weight ,between 15 to 30 lbs ,do 15 solid reps with .

Set 3 and 4:Raise the weight ,about 70% to 100% the first weight and do 8 reps with.

Set 5:Lower the weight to a lighter one and finish with 15 reps .

Exercise Two,Three and Four:Rear delt raises ,Lateral raises ,Front raises [3 sets ,10 to 17 reps , 1 minute rest]

Rear delt raises (overhand grip):

Lateral raises:

Front raises:

Now we're doing a super set with this 3 exercises ,the sequence :

Rear delt raises [15 to 17 reps ]:use light weight below 15 lbs .

Lateral raises [10 to 12 reps]:use the same weight.

Front raises [7 to 10 reps]:also the same weight.

Note :in doing the overhead press squeeze your gluts and bend your knees a little to not involve your lower back ,also try to relax your traps as much as you can ,focus only on getting the contraction on your shoulders.

Cool Down (30 seconds):

1-Arm cross stretch + inner thigh stretch

2-Standing quad stretch

3-Isometric rotator cuff stretches

4-Downward dog

5-Cobra stretch

6-Child pose + shield stretch

7-Supine twist stretch

And we're done guys ,i hope you loved this routine ,please drink lots of water and eat healthy ,see you next time .Peace .

Intense Leg Training with No Squat :Grow you legs !

Intense Leg Training with No Squat :
Hi everyone ,in this workout we're doing legs ,the most enjoyable body part to train,well that sounds like i'am insulting you,i know that training legs ain't easy especially for people who do compound movement throughout the week,so in this routine we're specifically avoiding doing any squat ,w're just feeding you with 3 groups of 2 exercises each ,but before doing the strength training wouldn't we do some HIIT training to get you warmed up ?
Let's do that shit !

Warm up (HIIT):
In this part you can create your own routine ,starting with 20 seconds active and 10 seconds rest ,
you can do Star jumps ,Jumping lungs ,Mountain climbers ....
But if you are lazy like me ,you can follow Fitness Blender's video :
https://www.youtube.com/watch?v=OUo0QofYx28&t=1964s


Legs Strength Routine :
Group A:
Exercise One :Step ups [10 to 12 reps,5 to 6 sets ,45 seconds  to 1 minute rest]

For this use a chair or a plyometric box ,
Set 1 and 2 :Use light dumbbells ,squeeze your gluts and quads in your way up ,and down to avoid stress in you knees ,don't let yourself fall ,control the movement ,do 12 reps each side .
Set 3 to 4 :Use heavier dumbbells and do 10 reps ,now if you start to feel your shoulder and arms like out stretching ,you probably using too much weight or try to squeeze your upper back
Set 5 to 6 :Use lighter weight and do 12 reps each side

Exercise Two:Hip thrust [10 to 12 reps ,5 to 6 sets,45 seconds to 1 minute rest]

Set 1 :it's preferable to start only with the bar ,with 15 to 17 reps ,try to squeeze your gluts and quads,don't rush the movement .
Set 2 and 3:Add some weight to the bar ,do at least 12 reps with ,on the last rep squeeze all the way up and hold for 10 seconds .
Set 4 and 5:Add more weight and do 10 reps with.
Set 6:Lower the weight to a much lighter one and do 12 to 15 reps with ,always hold for 10 seconds in the last rep for maximum gains.

Note:You can in your rest period between the sets ,try to squeeze your quads and gluts MAKE THEM GROW!

Group B:
Exercise One:Calve raises [15 to 17 reps,4 to 5 sets,45 s to 1 minute rest]

Set 1 to 5:Use a medium weight and do 15 reps with ,you can stick to this weight or get a much heavier one ,the goal is to do good solid reps ,you count 1 second up and 3 seconds down when your feet are resting ,then up ,squeeze your gluts to get better control.

Exercise Two:Bulgarian split squat [10 to 15 reps,4 to 5 sets,1 to 2 minutes rest]

We're doing a pyramid with this exercise:
Set 1:Light weight ,up to 15 reps each side.
Set 2:Medium weight up to 12 reps each side.
Set 3:Heavy weight up to 10 reps each side.
Set 4:Lighter weight up to 12 reps each side.
Set 5:Just Body weight ,up to 20 reps each side.

Group C:
Exercise One:Pistol squat [5 to 10 reps,4 sets,1 minute rest]

Also we're doing a pyramid :
Set 1:Assisted pistol squat ,use a chair ,as you go down you sit on the chair then up ,or you can do it in the air ,just mid path ,squeeze your gluts and quads from the beginning to the end of the movement to avoid any stress on you knees.
Set 2:Do 8 full reps ,or the amount of reps that you can do without breaking your form.
Set 3:Do up to 10 reps each side.
Set 4:Do 5 reps each side.

Note:The pistol squat are pretty much an advanced exercise but trust me you can get used to it ,and it will become your favorite .

Exercise Two : Stiff legged deadlift [12 to 15 reps ,4 to 5 sets ,1 minute rest]

Set 1 and 2:Use medium weight ,do at least 15 reps ,remember this is a leg exercise ,try to push the bar up with your legs ,always bend you knees to get maximum involvement of your gluts ,and get the bar as close to your legs as you can.
Set 3 and 4:Add some weight ,make sure it's not too heavy for your back ,squeeze you gluts and do the movement ,8 to 10 reps.
Set 5:Lower the weight and do 15 solid reps.

Cool down (30 seconds):
1-Toe touch stretch
2-Standing Quad stretch
3-Downward dog
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch

And we're done ,i hope you enjoyed this routine ,now you have nice and sore legs ,don't forget to drink lot's of water and eat healthy food ,see you soon .Bye.

UNCONVENTIONAL BACK STRENGTH ROUTINE :For Stronger and Wider Back

UNCONVENTIONAL BACK STRENGTH ROUTINE :

Hello everyone today i'am bringing you a new type of exercises that you can include in your back workouts ,they're dynamic ,explosive and can burn a massive amount of fat .I've made this workout exclusively to show you how much you need this exercises ,that been said let's do it !

Warm ups Sets:
Group A :
Exercise One :Shoulder pass through [15-17 reps,5 sets]

Super set with:
Exercise Two:Reverse dumbbell fly [12 to 20 reps]:

Start with a super light weight for the first set ,then raise them to heavier weight and lower the reps ,this exercise is for warming up the upper back and the rear delt .

Group B:
Now we get to the serious part ,we have two main exercises ,you can do them as normal sets or as supper sets but you gotta hold tight your abs to not injure your lower back .

Exercise One:Wide Grip Deadlift [12 to 15 reps ,5 to 6 sets]

Start your first set with the bar only to get used to the movement,hold the bar closer to the weight each side ,your elbow should face the direction of the bar ,squeeze your abs and upper back ,and raise the bar to your hips ,while standing mainly on your heels squeeze your gluts and hamstring ,then lower the weight to the ground and repeat the movement .
Note:refer to Bradley Martyn's video :
https://www.youtube.com/watch?v=CWniK4jbaL0

Exercise Two:Dumbbell clean and press [8 to 12 reps ,5 to 6 sets]

In this movement you hold the dumbbell with one hand ,you have three phases ,one is the dumbbell bellow your hips almost to your knees level ,two the dumbbell to your shoulder level ,three above your shoulder level  arms length .Through the movement you focus on pushing the weight with your legs ,that mean there is minimum involvement of your shoulders ,you can almost bounce with your legs to raise the dumbbell to your shoulder then above your head ,your shoulders and arms should only maintain balance of the dumbbell into a vertical position .

Group C:
Exercise One :Pull ups [8 to 10 reps]

There is not much to say about this exercise

Exercise Two:Single Arms Dumbbell Rows [12 to 15 reps,5 to 6 sets]

Pick a pretty heavy weight ,you can do from 12 to 15 reps each side ,you focus on controlling the weight through the movement,first you raise the weight to your hip level while squeezing your lats then slowly letting the weight falling to the ground ,it is best to count 1 up and 2 down .

Exercise Three:Dumbbell Shrug [15 to 20 reps,4 to 5 sets]
It's just lame to show this exercise in picture.
Super set with
Front plate raises [15 to 20 reps]

In this exercise we're working on the back part of your traps ,by all means try to not involve your font delt ,just focus as much as you can on squeezing your traps .


Cool down (30 s):
1-Arm cross stretches
2-Toe touch stretch
3-Quad stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child Pose
8-Deep glut stretch
9-Supine twist stretch
10-Neck stretch

And we're done ! i hope you liked this routine as much i did,drink lots of water and eat healthy ,see you next time .Peace.

Dynamic Lower body Strength Workout:For Stronger and Bigger Legs

Dynamic Lower body Strength Workout:For Stronger and Bigger Legs:
Hello everyone today we're doing a dynamic leg workout ,this workout is designed to strengthen your lower body ,makes you lose fat and gain muscles ,it is combined with low and high intensity exercises ,we're doing high volume which means more reps in each set ,and we're focusing on the tempo that mean we don't rush through the movement .Our goal is to do each rep with proper form and with the right intensity we don't do 8 reps if we can do 12 ,we treat every set as our last set,and finally we're doing two hiit exercises .
That been said ,prepare your water bottle your favorite playlist and let's jump into it !

Warm up (20s):
1- Jog in place
2- Slow buttkicker
3- Slow high knees
4- Toe touch sweeps
5-  Air squat
6-  Lunges
7-Leg swings
8-Side lunges
9-Side leg swings
10-Jumping jacks

Lower Body Strength Routine:

Group 1:
Exercise One:
Hip thrust [12 to 15 reps,5 to 6 sets,1 minute rest]

Set 1:Use the bar only ,do 15 to 20 reps
Set 2 and 3 :Load the bar with minimum weight (11 to 35 lbs) ,do at least 15 reps.
Set 4 and 5:Load the bar with 50% to 100% the previous weight and do 12 to 15 reps with
Set 6:Unload the bar to a weight like set 2 and 3 ,or lighter,do at least 15 reps with

Exercise Two:
Calf raises [15 to 20 reps,5 sets,1 minute rest]

Set 1 and 2 :Use light dumbbells ,and do 20 solid reps with ,squeeze your gluts  through the movement,and wait 2 to 3 seconds between each rep .
Set 3 and 4:Raise the weight ,and do 15 reps with ,if it gets harder support yourself and do one leg .
Set 5:Lower the weight and do 20 reps

Group 2:
Exercise One:
Step ups [8 to 12 reps,5 sets,1 minute rest]

Set 1 and 2:Take a light weight dumbbell ,use the bench or the chair ,step into it ,raise the knee up and squeeze your quads ,start with the weak side ,do 10 to 12 reps .
Set 3 and 4:With a much heavier dumbbell do at least 8 reps .
Set 5:lower the weight and do 10 reps with 

Note:this exercise is supposed to gets you warmed up for the squat ,just stick into it if it gets boring because we want your knees to be healthy.

Exercise Two:
Squat /Narrow Stance Squat [12 to 15 reps ,7 to 8 sets 1 to 2 minutes rest  ]

Now we're switching between this two exercises ,we do 1 set with the normal squat and the next set with the narrow stance squat while keeping the same weight.
Set 1 and 2 :With an unloaded bar we're doing 15 to 20 reps ,just getting comfortable with the movement ,contract the traps ,the abs ,bend your knees slightly ,squeeze your gluts and quads and do the movement ,and breath.
Set 3 and 4:Load the bar with a plate that you can do at least 15 reps with ,i usually start with 11 to 35 lbs.
Set 5 and 6:Add weight to the previous one ,about 50% to 100% and do 12 reps
Set 7 and 8:Unload the bar to a much lighter weight ,like set 3 and 4 and do at least 15 solid reps


Group 3:
Bulgarian Split Squat [8 to 15 reps ,4 sets ,1 minute rest]

We're doing a pyramid with this one :
Set 1:Light dumbbells ,15 reps
Set 2:Medium weight ,12 reps
Set 3:Much heavy dumbbells ,10 reps
Set 4:Return to lighter dumbbells and do 12 reps

HIIT portion:
20 Jumping Lunges
rest(20s)
12 Squat jump
rest(20s)

16 Jumping Lunges

rest(20s)
10 Squat jump
rest(20s)

12 Jumping Lunges

rest(20s)

8 Squat jump

Note:You can add as many sets you feel you can do ,or exercises like the burpees ,the mountain climbers,the star jumps.


Cool Down (20s):
1-Toe touch stretch

2-Standing quad stretch

3-Inner thigh stretch

4-Downward dog

5-Pigeon stretch 
6-Cobra stretch

7-Deep glut stretch

8-Supine twist stretch

9-Butterfly stretch

And its done !awesome job guys ,i hope your legs are strong and shaky ,mine too ,please drink lot's of water and eat healthy ,see you next time .Peace.

3 Hours Chest and Arms Strength Workout :IT WILL TEST YOU!

3 Hours Chest and Arms Strength Workout :IT WILL TEST YOU!
Hello Barbarians ,today we're doing a special chest and arms workout ,it's actually a gift to your body ,we thank it by giving it more pain ! ,in this workout we're doing ,sets ,and supersets ,that means we don't get too much rest between the sets ,1 minute max ,also we're trying new exercises that would give more fun to our workout ,now prepare your dumbbell your bench and barbell ,and your favorite playlist and  let's do it !

Warm up (20 s):
1-Arms circles
2-Arm crossover
3-Front reach + chest stretch
4-Side bend
5-Torso twist
6-Squat push pull
7-Jog in place
8-Jumping jacks

Warm up sets:
Refer to this article:

4 EXERCISES TO WARM UP FOR A CHEST DAY

or if you want a short version:
Group A [15-20 reps,4-5 sets,45 s rest]
-Shoulder pass through 
-Dumbbell scarecrow 
-Cable external shoulder rotation
-Bent over reverse flyes

Note: Do this exercises as a superset that means no rest between them and use light weight .

Chest and Arms Strength Routine:
In this workout we're doing 5groups of 2 to 3 exercises each ,we're using dumbbells ,and a barbell for the bench press,that been said let's jump into it !

Group 1 :

Exercise One:

Triceps Kickbacks [15 to 20 reps ,4 to 5 sets,1 minute rest] :

Set 1:Light weight do at least 20 reps with ,i'am using a 3 kilos dumbbell

Set 2 to 4:Use a slight heavy weight about 2 times the first weight and do 15 solid reps

Set 5:Continue using the same weight or lower it ,for 15 to 20 reps

Exercise Two:

Bench Press [15 to 20 reps ,5 to 7 sets,1 minute rest]:

Set 1:unloaded bar ,do 20 to 30 reps with the bar ,focus on the contraction ,and don't forget to use your leg drive .

Set 2 to 3 :Load the bar ,do at least 20 reps with a weight that is not too heavy focus on your chest ,if start to feel it in your front delt that that is the point wish you should stop ,and think about either getting a proper form ,or using a lighter weight.

Set 5 :Max weight ,add 50% to 100% the previous weight ,and do at least 12 solid reps

Set 6 to 7:Lower the weight ,just like set 2 and 3 ,and do 15 to 20 reps with .

Group 2:

Exercise One:

Close Grip Bench Press [10 to 15 reps ,4 to 5 sets,1 minute rest]:

Set 1 to 4 :i use the same weight as set 2 and 3 from the bench press ,it's a medium weight that you can do at least 12 reps with focus on squeezing the Triceps at the top of the movement.

Set 5 :lower the weight and do 20 reps .

Exercise Two (super set):

Biceps curls [15 to 20 reps ,4 sets,1 minute rest]:

Set 1 and 2 :use a manageable weight and do 20 to 25 reps with.

Set 3 and 4 :get a much heavier dumbbell and do 15 reps with

Group 3:

Exercise One:

Chest dips [8 to 12 reps ,4 to 5 sets,1 minute rest]:

Set 1 and 2 :do 8 reps ,or the amount of reps that you can do before failure

Set 3 and 4 : do 10 to 12 reps ,or until failure.

Exercise Two (Super set):
Hammer Curls Exercise [8 to 15 reps ,4 to 5 sets,1 minute rest]:

Set 1 to 4:You can do a pyramid:
5 to 8 reps with a heavy weight 
12 to 15 reps with a medium weight
8 reps with a light weight
No rest between ,do this for all the sets ,with 1 to 2 minute rest between the sets.

Group 4:
Exercise One:
Dumbbell Chest flyes [12 to 15 reps ,4 sets ,1 minute rest]:

Set 1 to 4:Use a much heavy dumbbell ,do at least 12 reps ,squeeze the chest and use your leg drive .

Exercise Two (Super set):
Push ups [8 to 12 reps,4 sets,1 minute rest]:

This exercise is a superset to the chest flyes .


Group 5:
Exercise One:
Dumbbell overhead triceps extensions [12 to 15 reps,4 sets,1 minute rest]:

Set 1 to 4 :stick to a heavy dumbbell and do at least 12 reps with.

Exercise Two (Super set):

Dumbbell Pullover [10 to 12 reps,4 sets,1 minute rest]:

Set 1 to 4:Use the same Dumbbell as the overhead extensions ,hold it between your hands and squeeze your chest through the motion ,if you start to feel your shoulder ,stop,use lighter dumbbell or get a short rest.

Exercise Three [Burnout]:

Skull crusher [8 to 15 reps ,3 sets ,1 minute rest]:

Set 1 to 3: do a pyramid sets:

5 to 8 reps with a heavy weight 
12 to 15 reps with a medium weight
8 reps with a light weight
No rest between ,do this for all the sets ,with 1 to 2 minute rest between the sets.

Cool Down (20 s):

1-Arm cross stretch

2-Triceps stretch

3-Chest stretch

4-Isometric rotator cuff stretches

5-Wide legs fold forward stretch

6-Downward dog

7-Cobra stretch

8-Child pose

9-Supine twist stretch

And that's it !good job guys  ,i hope you liked this routine ,drink lots of water and eat healthy ,see you next time peace !