Shoulders and Legs with Biceps Endurance-based Strength Routine :
Hello everybody it's been a long time i know ,but today i'am gonna provide you with one of our favorite routine ,the ultimate workout that builds strength and endurance ,all you need is a set of dumbbells and a timer ,you're gonna love it guys now prepare your water bottle your favorite playlist and let's do it !
Warm up (20s)
A-Arm circles
B-Arm crisscross
C-Supine twist + slow high knees
D-Toe touch sweeps
E-Leg swings(L+R)
F-Jog in place
G-Jumping jacks
Cardio routine:
To give yourself a perfect full warm up ,you need to include cardio exercises wither it's a 15 min on a treadmill or the stair master or just a jumping rope ,what i like to do is to combine a 15 min jog with 6 HIIT exercises ,here's the routine :
1-15 min jog (outside)
2-HIIT routine:
A-Lateral jumps (20 s)
10 s rest
B-Jumping lunges
10 s rest
Repeat A and B
20 to 30 s rest
C-Thigh slap jumps (20 s)
10 s rest
D-Burpees
10 s rest
Repeat C and D
20 to 30 s rest
E-Star jumps (20 s)
10 s rest
F-Mountain climbers
10 s rest
Repeat E and F
And it's done!
The Ultimate Strength Routine:
This routine is combined of two rounds ,round one we're doing endurance-based strength exercises for shoulders and legs with a pyramid style (you add reps/weight as you go from set 1,2 and 3,then reduce the reps/weight for set 4 and 5) we're doing 5 super-sets of 3 exercises (that means no rest between exercise A and B and B ,with shorter rest between the sets (around 30 s to 1 min)),then on the second round we're only doing pure strength exercises .
Round One:
5 super-sets routine (pyramid style)
Pyramid style means that you start set 1 with the less amount of weight and a bigger extent of reps (depend with each exercise),then for the next set you add more weight and subtract a number of reps,then the third set you do max weight with less reps ,and for set 4 and 5 you do just like set 2 and 1 .
Ex 1:Ladder Push up march [3 to 5 times back and forth]
Note:you actually don't need a ladder just choose a distance for about 4 to 5 meters ,or the length of your room space (be careful to not kick things around you),a gym space ,but preferably you do it outdoor.
Ex 2:Mule Kicks [10 to 14 reps]
Ex 3: One arm Clean and press [7 to 10 reps each side]
Set 1:With light weight do at least 10 reps starting with the left side to the right side,focus on squeezing the gluts in every movement ,use your legs to leverage the weight with and explosive push to your shoulder (position B) ,contract the abs to prevent arching your back ,and push the weight above your head with only your gluts ,quads and hamstrings to position C ,then all the way down with the same motion from C to B to A.
Set 2:Get heavier dumbbells from 12 to 15 lbs and do 8 to 9 reps.
Set 3:With heavier dumbbells from 20 to 30 lbs do 7 reps each side.
Set 4 :Same as set 2 or lighter weight.
Set 5:Same as set 1 or lighter weight.
and we're done !
Part Two:
This part is purely with weight ,just straight bodybuilding style.
And we start with a one plate 4 super-set exercises:
1-Plate raises [10 to 14 reps]
2-Shoulder plate presses [10 to 14 reps]
3-Shoulder plate bus driver [10 to 14 reps]
4-Shoulder plate press out to figure 8 [10 to 14 reps]
Note:repeat this cycle of 4 exercises 3 times ,with 1 minute between each cycle.
B-Military presses [4 to 5 sets,10 to 20 reps]
Note:Use your gluts to not involve arching the lower back .
C-Barbell biceps curls [4 sets,10 to 17 reps]
D-Arnold press [4 sets,10 to 17 reps]
Note:try to relax your traps and contract only your delts ,also use your chest in the bottom motion to sort of leverage the weight by squeezing them .
E-Rear delt raises [3 to 4 sets,10 to 20 reps]
Note:Use light weight from 6 to 20 lbs dumbbells.
Cool down (30 s):
1-Toe touch stretch
2-Arm crossover stretch
3-Triceps stretch
4-Chest stretch (put your hand in the wall ,shoulder height and turn facing the opposite direction of the wall )
5-Wide leg forward fold stretch
6-Downward dog
7-Cobra stretch
8-Child pose
9-Supine twist stretch
10-Deep glut stretch
And that's it guys ,i hope you like this routine ,please drink lots of water ,eat healthy and have a good sleep ,see you soon .Peace.
