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 !

4 EXERCISES TO WARM UP FOR A CHEST DAY

4 EXERCISES TO WARM UP FOR A CHEST DAY :
Hi everyone today we're doing 4 exercises that warms you for a chest day ,we begin by clarifying major points that are essential to know before starting a chest day ,and it's about to getting to know what muscles are mostly involved in working chest and to properly warm them ,they are your shoulders especially the front delt and the rotator cuff ,your lower and upper back ,and of course your chest .Now you probably knew that before because you already trained chest and you felt them ,but never considered to warm them properly ,and that limited your progress because you get distracted about feeling those muscles especially after countless of reps ,and you lost your connection with your chest ,today we're gonna fix that  ,doing 4 to 5 sets with this 4 exercises is all you need to get a nice and perfect chest ,that been said let's do that shit .

Exercise ONE :Shoulder pass through [15 to 20 reps ,4 to 5 sets ,45 s to 1 min rest]

In this exercise use a strap or a pvc pipe or something long enough ,about two times your shoulder width ,hold the strap with both hands each hand about 45 degree from your hips ,the purpose of this exercise is to get your upper chest + front delt  under tension all the time by straightening the strap (like you're trying to extend the strap with both hand) while doing a full circle from your hips to your lower back ,and from your lower back to your hips ,this is one reps ,repeat the movement until you feel a certain pump in your upper chest and front delt .



Exercise TWO:Dumbbell scarecrow [15 to 17 reps,4 to 5 sets ,45 s to 1 min rest]
Use super light weight in this exercise ,focus on contracting the shoulders through the movement .

You can switch to one hand with the seated rotator cuff external rotation:

Exercise THREE:Cable external shoulder rotation [,4 to 5 sets ,45 s to 1 min rest]

With this exercise use a cable machine or an elastic straps tie to something ,the goal is to warm up those muscle located in your shoulders the best way possible.

You can do the external rotations with dumbbells also:

Exercise FOUR:Bent over reverse flyes [15 to 20 reps,4 to 5 sets ,45 s to 1 min rest]

This exercise will help you warm up your upper back ,use light dumbbell and contract your back through the movement ,also your rear delt will be involved ,

If you have the equipment you can super set this exercise with the Hypertension .



And it's done ,this four exercises with not only help you get a chest pump but also increase your strength and helps you recover fast ,and prevent injuries.
I hope you guys liked this article ,see you next time .Peace.