Chest and Arms Strength Routine :
Today is a good day because it's chest and arms day ,and to make it even better we're going to do exercises that helps grow those muscles and in the proper way ,this routine is magical because it's rich with exercises from chest to triceps to biceps to shoulders and a little of back and rear delts for a warm up,so prepare your water bottle your favorite playlist and LET'S DO THIS !
Warm up (30 seconds):
As a warm up i like to do some HIIT and Abs cardio routine ,but let's assume you had a rough day and you just want to jump in the workout ,so here are some exercises to help you out.
1-Arms crossover
2-Arms circles
3-Front reach+ chest stretch (you reach with your hands a point at the center of chest level with your arms length to stretch your back ,then you open your arms to your back making a semi-circle to stretch your chest ,while breathing)
4-Toe touch sweeps (make a full circle with your hips going from up to your left leg to your right leg then up again)
5-Warrior two
6-Jog in place
7-Jumping jacks
The Strength Routine:
Warm up sets:
Exercise One : Shoulder pass through [10-14 reps,3 sets ]
Exercise Two: Scarecrow rotation [10 -12 reps,3 sets]
Note :use super light weight
Exercise Three:Dumbbell bent over rear delt flyes [10-25 rep,3 sets]
Note:in doing this exercise squeeze your upper back and lats to get more stability and less stress on your lower back .
Chest and Arms Strength Routine :
Exercise One :Bench Press [8-20 reps ,8-10 sets,1-2 minutes rest]
Set 1:use the bar only and do as much as 20 reps ,push up with your legs in the floor for the leg drive ,don't shake ,squeeze your upper back when getting the bar to your chest then push the bar up and squeeze your chest ,think about having a pencil between your pectorals and your job is to hold the pencil between them all the time ,if you relax your chest it will fall.
Set 2:Add between 15 to 30 lbs to the bar and do 17 reps with.
Set 3 and 4 :Add more weight ,50% to 100% the previous weight and do 12 to 15 reps.
Set 5 and 6:Add 50% to 70% the previous weight ,and do 10 to 12 reps
Set 7 and 8:Max weight on ,do up to 8 solid reps .
Set 9 and 10:Now lower the weight ,and do as much reps as you can .
Exercise Two :Triceps kickbacks [10 to 17 reps ,5 sets,1 to 2 minute rest]
Set 1:use light weight and do 17 reps
Set 2 to 4:raise the weight and do solid 12 reps
Set 5 :again lower the weight and do up to 20 reps
Note;you can do single arm kickbacks if it's more comfortable .
Exercise Three:Landmine Chest Press [10 to 20 reps ,5 sets ,1 minute rest]
in this exercise we're doing a different function of the chest which is the abduction of the chest ,
it is much more important to grow your chest that you do this kind of exercises,
Landmine Chest Press
Super set with
Exercise Four :Knee drag push up [8-10 reps,3-4 sets]
Note:this is a variation of the normal push up where you put your feet on a box then drag the knee to your abs while twisting the chest to the direction of the knee .
Exercise Five: Barbel biceps curl [10-12 reps,3-4 sets,1 minute rest]
Note :you hands should be parallel to your shoulders,if its wider then you would have more of a front delt involvement ,which i normal ,but at this point we want as much biceps involvement as possible .
Super set with
Exercise Six:Lateral raises/Dumbbell Shoulder press [4-5 sets]
Note :i like to start with the lateral raises to warm up the shoulder (light weight)the first set,then move to the shoulder press.
The importance about super setting biceps with shoulders is that it makes a beautiful pump ;)
Cool Down (30 s):
A-Arms cross stretch
B-Triceps stretch
C-Toe touch stretch
D-Quad stretch
E-Wide legs forward fold
F-Downward dog
G-Cobra stretch
H-Supine twist stretch
And it's done! nice job guys ,make sure to drink lots of water ,eat healthy ,and have good sleep,see you next time .Peace.
