Back and Legs with Biceps Strength Workout for Max Gains

Welcome guys to this beautiful full body workout,in it we're primarily hitting back(upper back),legs and arms(biceps) ,for this routine you normally need dumbbells ,a barbell and a pull up bar but since you are at home use something to compensate with like two chair and a strong broom stick for the floor chin ups ,or a 5 gallon jug container as dumbbells  for the deadlift,use your imagination but always strive for safer ways !now with that said ,prepare your water bottle your favorite playlist and let's do it .   

Warm ups (20 to 30 s):
1-Arm circles
2-Torso twists
3-Side bend
4-Slow high knee with arms pulldown
5-Slow kick backs with arms crossover
6-Squat with push and pull (use your arms to push an imaginary wall then pull back)
7-Side lunges
8-Leg swings (left and right)
9-Jog in place
10-Jumping jacks

Ok ,let's move to the strength session

Strength Routine:
Exercise One:Chin ups [4 sets,4 to 12 reps,1 min rest]

assisted:

Note :as mentioned above if you don't have a pull-up bar use two chairs and a strong broom stick and do the seated shin ups ,you can double the amount of reps if your advanced ,the key is to contract the biceps and upper back with retracted scapula through the whole motion.

Exercise Two :Deadlift [6 to 8 sets,8 to 20 reps,1 min rest]

Set 1:Try with an empty barbell ,get used to the movement ,move with a vertical line pushing with the heels contracting the glutes and quads also contract the abs and straighten the back ,move  the bar closer to the shin as possible , ,inhale up and exhale down ,breathing through the diaphragm .

Set 2:Set your weights from 15lbs to 30lbs or more (about 15 to 20 % bodyweight)and doing up to 20 reps.

Set 3:Add 50% the previous weight (means if you're doing 30 lbs ,add 15 lbs) and do 12 to 14 reps.

Set 4,5:Now add 2x times the first weight (means remove the 15 lbs and replacing it with 30 lbs ,to make up to 60 lbs)do 10 to 12 reps .

Set 6,7:Now max it up ,adding the same amount of weight as in Set 3 (means adding 15 lbs ,ending with 75 lbs deadlift),do 6 to 8 reps with it.

Exercise Three:Barbell rows [4 to 5 sets,15 to 25 reps,1 to 2 min rest]

In this exercise ,you need not a super heavy weight ,this will tax your lower back,the key is to choose a weight that you can hold without bending the back like a bow ,pick up a weight and do at least 20 reps ,with elbows at 90 degrees closer to the sides,visualize yourself pulling from the elbow not your hands,contract at the top ,not engaging neither the traps or the shoulder make them loose,let the weight go down slowly feeling it ,and still maintaining a straight back and contracted abs ,when your arms are fully straight pull up again .

Exercise Four (Super-set to the previous exercise):EZ bar Biceps curls ,or Barbell curls [4 to 5 Sets,10 to 15 reps]

Note:Perform this exercise with palms up ,it helps isolating more of the biceps subtracting the forearm work,squeeze the triceps at the bottom ,do not let the arms rest until you've finished all the reps.

Exercise Five:Dumbbells Carry [4 sets ,1 min to 1:30 min hold,1 min rest between]

Use a pretty heavy dumbbell ,i use 10 kg each hand ,hold it tight ,contract the upper back and the abs ,walk with the dumbbells until the time is up ,use your room space to pace back and forth or the backyard .

Exercise Six (Super-set to the previous exercise):Reverse Lunges [4 sets,12 to 20 reps]

Nothing fancy ,pick up medium weight ,you can do alternating or one sided ,the key is to squeeze the glutes on top before lunging ,this helps stability ,the front leg should be at 90 degrees .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Arm stretch
5-Triceps stretch
6-Supine twist stretch
7-Butterfly stretch

8-Deep gluts stretch

Thank you guys for following this routine ,please leave a feedback it only takes a second ,See you .Peace.

8 Exercises For Leg Strength That Will Test You !

Back with another bomb workout,today we'll be working legs(most painful part),we're targeting every muscle in the lower body ,our routine is combined of eight exercises be prepared to spend at least an hour and half doing these exercises,every set should be taken for granted ,we're not going to failure until the last set or maybe not ,try to feel the contraction in the muscle for every rep ,be slow,smart and effective,doing these exercises is beneficial for strength ,coordination and longevity .
With that said ,prepare your water bottle and your favorite playlist and let's do it !

Warm ups(20s):
1-Slow high knees
2-Arm circles
3-Slow butt kicker
4-Toe touch circles
5-Torso twists
6-Leg swings
7-Air Squat
8-Warrior two
9-Jumping jacks

Strength Routine:
Exercise One:Box jump squat twists [4 sets,from 3 to 5 reps each side,30s to 1 min rest]

Note:for a more easy version ,cut off the jumping part, do it on the floor maintaining a good squat form ,with abs contracted and a straight back ,that's important .

Exercise Two:Squat (normal stance and narrow stance) [6 sets ,From 10 to 16 reps,1 min rest]

Set 1 (Normal stance):pick a weight from 15 to 30 lbs ,abs and traps contracted ,looking straight ahead do 10 to 16 reps with it ,try pushing with the heels from the floor up,squeeze the quads and glutes ,always make balance for both legs, if you're feeling it more on one side change foot position look at yourself in the mirror ,maybe you're rushing one leg from the other ,make room for changes.

Set 2 (Narrow stance ):use same weight but narrow your squat position ,the foots should be parallel to the shoulders ,it's a little bit challenging ,now you're involving more of the glutes ,contract them throughout the motion ,be careful not to make pressure on the knees .
Set 3(Normal stance):Add from 50-70% the previous weight and do 12 reps.
Set 4(Narrow stance):Same weight ,do 12 reps.
Set 5(Normal stance):Use heavier weight and do from 8 to 10 reps.
Set 6(Normal stance):Get lighter weight and do 10 to 12 reps.

Exercise Three:Bulgarian split squat [4 sets left and right leg,10 to 20 reps]

Use a chair or your bed or in any other higher platform that should be at your knee level ,get in a lunge position ,the front leg with the feet on the floor,knee bent at 90 degrees and the back leg resting on the chair ,the back feet should rest on the edge of the chair allowing mobility of the ankle,now in this position you can either bend forward with the chest which will involve more of the quads or staying in the center involving more of a glutes and hamstings ,it's up to you ,from this position holding dumbbells on both sides, let yourself sink in the bottom with a vertical line by bending the knees until the back knee almost touch the floor ,contract the glutes ,quads and hamstrings ,at position B push up with the heel ,squeezing the glutes and every muscle until you are back at the first position,do this until the reps are finished ,then switch legs .

Exercise Four:Hip thrusts [5 sets,12 to 16 reps]

Set up between 15 to 30 lbs in the barbell ,for the first set do 12 to 14 reps ,push with your heels squeezing the glutes , quads and hamstring to the top ,then still maintaining the contraction  let the weight go down slowly controlling everything .
Note:the hip thrust should not be exaggerated ,make a straight line with your back ,with the legs at 90 degrees .

Exercise Five:Pistol squats [6 to 10 reps ,5 sets]

or assisted holding to a strap or a chair:

What you should start with is an assisted pistol squat ,this exercise is for advanced but you can get the benifit of it only when exercuting it properly ,so here is how to do both assisted and normal pistol squats:
First ,starting with the left leg ,raise the other leg a feet from the floor ,next contract the glute of the left leg ,squeeze the abs and slowly start bending the knee letting yourself going down ,note that you are not going down in a vertical line ,that would load the knee causing you to lose balance and eventually leading to knee problems ,try going more on a diagonal line ,this will result in a more wide angle between the glutes and the calves making them resist your weight and obviouslly the more you go going the harder it becomes to maintain that position which would result in strengthening your glutes and calves ,next step starts when you reach your threshold  ,for assisted squats ,you can use a box to rest on it or use resistance bands to hold on to ,either ways you're at a sitting position ,for non-assisted squat ,you let the leg fully bend (ass to the grass),the other leg straight forward to maintain balance ,the next phase is going up to a standing position ,and how to do that is by follwing the same steps as before ,contract the glutes ,hams and quads ,push yourself with the heel ,contracting the abs ,breath deep ,feel the weight of your body on one leg ,finally go up straight to a stranding position ,this is one rep.

Exercise Six (Burnout/optional):Goblet squat [4 sets,12 to 16 reps,1 min rest]

This exercise tagets primarily the glutes ,you hold a dumbbell in the centre and squat as deep as possible ,some people prefer to stand on two dumbbells to get more depth which is risky at this point ,just have both feet on the ground and squeeze the glutes from the bottom up .

Exercise Seven (Burnout/optional):Reverse lunges[4 sets,12 to 16 reps,1 min rest]

Exercise Eight:Calf raises [3 sets ,10 to 20 reps,1 min rest]

You can do the normal version or the modified one ,for the modified one the foot are either 45 degrees out ,or in ,split the workout by doing 10 reps with each version .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep gluts stretch
6-Supine twist stretch
7-Butterfly stretch