The Great Shoulders,Back and Biceps Strength Workout

The Great Shoulders,Back and Biceps Strength Workout

This routine contains 4 groups of 3 exercise each ,we're doing 3 to 4 sets with 10 to 20 reps each group.
As you go through the sets rise the weights and lower the reps .
Let's do it

1-Warm up (free form)
-Arms crossover
-Arms rotation
-Shoulder external rotation
-Scarecrow shoulder rotation(arms out)
-Scarecrow shoulder rotation(arms in)
-Walkdown
-Internal Shoulders rotation up to the back with the elbow at the side
-Boxing shuffle
-Jumping jacks

2-The Great Strength routine (3 to 4 sets ,10 to 20 reps):

Group 1:
A-Dumbbell seated external rotator cuff rotation
B-Reverse flyes
C-Biceps curls

Note:use light weight with the seated external rotator cuff rotation

Group 2:
A-Shoulder press
B-Bent over row
C-Drag curls

Note:also with the Drag curls use light weight and higher the reps

Group 3:
A-Lateral raises
B-Dumbbell pullover
C-Hammer curls

Note :you can use a heavy weight for the hammer curls ;)

Opt :Group 4 (Burnout):
A-Shrugs
B-Chin ups
Note: do as many as you can with light weight

4-Cool down
-Arm cross stretch
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist stretch)


That's it guys ,great job done ,i hope you liked this routine ,thank you ,see you next time .Let's get better together !

Legs+Abs Ultimate Strength Workout :Build Big Quads,Gluts and Burn fat

Legs+Abs Ultimate Workout :Build Big Quads,Gluts and Burn fat :

In this workout we have 4 groups of 2 exercises each,we're doing 3 to 4 sets 20-15-10-8 reps
As you go through the sets increase the weight and lower the reps ,challenge youself grind until the last set;
Let's do it  :

1-Warm up (30s)
-Boxing shuffles or jumping rope
-Slow butt kicker
-Slow High knees
-Squat
-Alternating lunges
-Squat circles
-Leg swing
-Butt kicker
-High knees


2-The Ultimate Legs Strength Routine(4 groups ,3 to 4 sets,8 to 20 reps):

Group 1:
A-Deadlift
B-Pistol squat
Note:You can add weight to the pistol squat to get it more intense .

Group 2:
A-Sumo squat
B-Alternating lunges

Group 3:
A-Bulgarian Split squat
B-Calve raises

Group 4:
A-Ski squat or narrow squat
B-Weighted Glute Bridge


3-Abs fat burner workout:
In this part we're doing 10 minutes of high intensity abs routine ,
here's the routine in this link ,thanks to Fitness Blender:
https://www.youtube.com/watch?v=l9KShkPJty4
Note:if you don't have a medicine ball just use dumbbells ;)


3-Cool down (Free form)
-Standing Quad stretch
-Inner thigh stretch
-Pigeon pose
-Calve stretch
-Cobra stretch
-Child pose
-Deep gluts stretch
-Torso stretch ( supine twist)

That's it guys ,good job! ,all you have to do is meditate to your achievement ,drink lots of water and get stronger ,hope to see you next time .Peace

The most important Mental and Physical hacks to gets you motivated to working out

The most important Mental and Physical hacks to gets you motivated to working out :



Let's start with the mental hacks as it's the most important .
The mental hacks:


1-Remembering where you've been ,where you at and where you wanna be :

If you're an advanced ,intermediate or a beginner ,remembering your path and setting goals is the most important thing to stay motivated,
if you've been struggling with a push up or a pull up ,remembering those days is the ultimate catalyst to keep you going ,seeing the change ,and having a vision gets you hyped all the time.

2-Hanging around with motivated ,passionate people and ignoring the haters :

You are passionate about what's you're doing,but there could be days where you feel drowned and overwhelmed about how much the people are negative
or about how the environment is not healthy or adoptable for you,DON'T get upset ,just do your thing ,a small step is worth it ,and you'll bring to your life the best people,people will be attracted to you.
Start by watching fitness-entertaining videos,read about successful people ,a quote ,a small step.Do it !

3-Be flexible:

Discipline ,persistence always comes with a sense of rebellion ,of letting go ,if your friends calls you for a dinner or a party ,miss the workout,do what's best for you
if you ate a cheat meal don't regret it ,just get back the next day and it will be okey

The Physical hacks :

1-Learning your thing:

It's always best to know what you're doing ,the function of each exercise ,what part of the body it hit  ,the overall anatomy of your body .

2-Write down your workout:

Each exercise each set and reps ,write it all down in the paper ,it helps you set a vision of you workout ,be concentrated ,and set an expectation .

3-Set your playlist :

You're favorite music is a handy thing to gets you motivated through the workout.

4-Eat healthy and stay hydrated :

Do your best ,eat healthy and drink the right amount of water you thing is good for you ,





That's it .Do you agree with the hacks ? ,do you suggest other things? , feedback me back ,leave a comment or share .
Let's get better together .

5 Fundamental Exercises To Build A Huge Chest And Aesthetics Triceps

5 Fundamental Exercises To Build A Huge Chest And Aesthetics Triceps  

In this routine we're trying the most important exercises for getting a strong and shredded chest and triceps .
Let's get into it

1-Warm up (30 s):
-Arm crossover
-Arm circles
-Front reach +chest stretch
-Side bend
-Shoulder rotation
-Walkdown
-Jumping jacks
-Fly Jacks

2-The Routine :
We're doing 6 sets with 3 exercises ,ABC format ,then 2 more exercises for a burnout,
Increase the weight each set and drop the reps ,
Let's move on !

Set 1 to Set 6 : 
A-Dumbbell bench press or Barbbell bench press 

B-Chest dips :

C-Dumbbell skull crushers:

















3-Burnout :
Set 1:
A-Push ups (10 to 20 reps):

B-Triceps Dips (10 to 15 reps):

Set 2 :
A-Push ups(8 to 10 reps)
B-Triceps dips (8 to 10 reps)



4-Cool Down (free form)


And that it ! ,hope you liked this routine ,see you in the next one.Let's get better together !

The Phenomenal Back and Shoulders Workout with Dumbbells

The Phenomenal Back and Shoulders Workout with Dumbbells 

Warm up (free form)
-Arms crossover
-Arms rotation
-Shoulder external rotation
-Scarecrow shoulder rotation(arms out)
-Scarecrow shoulder rotation(arms in)
-Walkdown
-Internal Shoulders rotation up to the back with the elbow at the side
-Boxing shuffle
-Jumping jacks
-Fly jacks

1-Warm up sets(3sets,10 to 15 reps)
In this part we're starting by warming up the shoulders and the rotator cuff ,we're doing 3 exercises    ABC format for 3 sets with 10 to 15 reps ,using light weight .Let's do it !

A-Dumbbell seated external rotator cuff rotation
B-Shoulder external rotation
C-Scarecrow shoulder rotation

Let's get to the real part !

2-Back and Shoulders Strength routine (3 to 4 sets ,10 to 15 reps):
In this routine ,we're doing an ABC format same with the first part ,but for 3 to 4 sets ,staring with light weight then go to a heavier,for 10 to 15 reps,lower the reps and rise the weight through the sets
  ,you should grind in the last set ,lol .

Let's get it !

Group 1 :
A-Shoulder press
B-Bent over rows
C-Pullover

Group 2:
A-Lateral raises
B-Reverse flyes
C-Dumbbells Shrugs

Group 3:
A-Front raises
B-Optional :Chest supported bent over row ,or Dumbbells bent over row
C-Single Arm side pullover

4-Cool down
-Arm cross stretch
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist stretch)

And that's it ,nice job done ,for getting a 3d shoulder and a wide back this workout is for you .Keep up,see you next time .Peace !

LEG-endary Workout for Bigger Butt

LEG-endary Workout for Bigger Butt 

1-Warm up(30s)
-Slow butt kicker
-Slow high knees
-Leg swing
-Squat
-Warrior 2
-Lunges
-Jumping rope


2-HIIT+Strength workout:

Part 1:HIIT
In this workout we're doing an AA BB CC DD format that means ,each exercise for 2 sets ,10 to 20 reps ,with 15 seconds rest .
Let's do it !

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (15 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (12 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (10 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (8 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

That's it for the HIIT ,drink water and,let's move to the weight lifting part !

Part 2:Strength

In this routine we're doing 3 groups of 2 exercises each ,with an AB format ,3 to 4 sets .10 to 15 reps

Let's rock it !

Group 1 (3 to 4 sets):

A-Pistol squat (or modified pistol squat with a chair behind as a butt support)(12 reps)

B-Deadlift 

Note:as you go through the sets ?increase the weight and lower the reps,and if you're an advanced athlete use weight with the pistol squat . 

Group 2 (3 to 4 sets)

A-Bulgarian split squat

B-Ski squat or narrow squat

Group 3 (3 to 4 sets)

A-Weighted glute bridge

B-Dumbbell calve raises

3-Cool down (free form)

-Standing quad stretch

-Toe touch stretch

-Inner thigh stretch

-Deep glut stretch

-Cobra stretch

-Child pose 

-Calve stretch

And we're done guys,good job ,hope you appreciated this routine ,drink lots of water ,eat healthy ,

See you next time .Let's get better together !

HIIT+Abs The Ultimate Fat burner Workout

HIIT+Abs The Ultimate Fat burner Workout

1-Warm up
-Arm cross side steps
-Slow butt kicker
-Slow high knees
-Leg swing
-Squat circles
-Walkdown
-Boxing shuffles
-Jumping jacks

2-HIIT Routine:
In this routine we're doing an AA BB format ,each exercise 2 times ,for 20 seconds and 10 seconds rest between exercises.
Let's do it

A-Pop squat
B-High knees

A-Skater jumps
B-Jumping lunges

A-Jumping jacks
B-Star jumps

Water break (25s)

A-Knee tuck jumps
B-Walkdown +Slaps

A-Burpee
B-Mountain climbers

3-Abs Routine (3 Groups,2 sets each ,45 seconds on ,10 seconds rest):
In this routine we're doing 3 groups of 4 exercises each two times ,every exercise for 45s ,and 10 seconds rest between.

Group 1 (2 sets):
A-Jack knifes crunches
B-Knee tuck crunches
C-Side crunches
D-Back bow

Group 2 (2 sets):
A-Bicycle crunches
B-Russian twist
C-Side hip raises
D-Back bow pulls

Water break (25s)

Group 3 (2 sets):
A-Toe touch crunches
B-Reverse crunches
C-Alternating heel touches
D-Swimmers back crunches

Cool down (Free form)
-Torso twist
-Inner thigh stretch
-Cobra stretch
-Child pose
-Deep glut stretch
-Pigeon pose

And that's it ! ,crazy job done ,i bet you're dripping lots of sweat ,good job done ;)
This workout is built to get you strong and lean ,to raise your level and test your limits,hope you liked it .See you next time .Let's get better together !

Shoulder and Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

Shoulder And Back Ultimate Strength Routine to Get a 3D Shoulder and Wide Back

1-Warm up(free form)
-Arm circles
-Shoulder rotation
-Isometrics shoulder external rotations
-Front reach+chest stretch
-Side bend
-Walkdown

Warm up sets for shoulder (3 sets ,10 to 15 reps) :

-Dumbbell Seated External Shoulder Rotation
-Standing rotator cuff rotations

2-Strength Routine (4 to 5 sets ,10 to 15 reps):
In this routine we're doing an AB format for 4 to 5 sets with 10 to 15 reps,start with light weight then go heavier ,
Let's do it !

A-Lateral Raises
B-Dumbbells Bent over row

A-Shoulder press
B-Reverse flyes

A-Front raises
B-Pull over

A-Dumbbells Shrugs
B-Side pullover

3-Burnout sets (3 to 4 sets,10 to 20 reps):

A-Upright row
C-Pull-ups

4-Cool down
-Arm cross stretch
-Chest stretch  (use a wall)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Child pose
-Torso stretch (Supine twist)

And it's over ,good job guys ,hope you liked this routine ,leave a feedback ,rate and comment ,i would love to hear from your opinions,thank you .
See you next time .Let's get better together !

Legs Intense Strength Workout For Big Quads,Glutes,Thighs,and Calves

Legs Intense Strength Workout For Big Quads,Glutes,Thighs,and Calves

1-Warm up (20s)
-Slow butt kicker
-Slow high knees
-Side high knees
-Legs swing (L+R)
-Squat
-Lunges
-Alternating side lunges
-Butt kicker
-Jumping jacks

2-Legs Strength Routine 
In this workout we gonna do an AB format for 3 sets with 10 to 15 reps each set ,start with light weight the first rep then go heavier the other sets .
Let's fire up !

Group 1:
Note :for the pistol squat do the first set without weight ,then the second and third with weight like 5kg minimum.

A-Pistol squat (Op:use a chair behind you to support you through the motion)
B-Deadlift

Group 2:
A-Bulgarian split squat
B-Dumbbells Sumo squat

Group 3:
A-Weighted glute bridge dumbbell
B-Calve raises

Group 4:
Note:for the weighted good mornings use a barbell or a plate ,use 5kg minimum .

A-Weighted good mornings
B-Ski squat or Narrow squat

4-Cool down (Free form)
-Standing quad stretch
-Inner thighs stretch
-Deep gluts stretch
-Head to knee stretch
-Hamstrings stretch
-Butterfly stretch
-Straddle stretch

And that's it !,hope you enjoyed this lower body aka legs routine ,drink water and eat healthy,
See you next time ,and if you have some suggestions leave me comments ,thank you.
Let's get better together !

Chest,Triceps and Biceps Super Pump Strength Workout:Dumbbells and Body Weight

Chest,Triceps and Biceps Super Pump Strength Workout:Dumbbells and Body Weight

1-Warm up (20s)
-Arm circles
-Rotator cuff warm up
-Arm crossover
-Front reach+chest stretch
-Side bend
-Walkdown
-Jumping jacks
-Fly jacks

2-Strength routine(3 to 4 sets ,10 to 15 reps)(15 to 25 s rest between exercises)
In this routine we are doing an ABC format for 3 to 4 sets,with 10 to 15 reps ,start with light weight the first set then go heavier the other sets .
Challenge yourself ,do 4 sets ,fail for the last reps ,Let's do it !

A-Incline Chest Fly (op:you can do it on the floor with the a bridge)
B-Biceps curls
C-Triceps kickback

A-Chest Dips (op: you can do it between two strong and steady chaires)
B-Hammer curls
C-Single Arm overhead triceps extensions

3-Super Body Weight Pump burnout(3 to 4 sets ,10 to 20 reps,15 to 25s rest)
A-Chin ups (Op:you can do the modified chin ups with a steady table )
B-Push ups
C-Triceps Dips(Op:Use a chaire)

4-Cool down (super important)(free form)
-Arm cross stretch
-Triceps stretch
-Chest stretch
-Elbow-out stretch (rotator cuff stretch)
-Shoulder stretch
-Downward dog
-Cobra stretch
-Forearm +wrist stretch
-Neck stretch

It's done guys ,hope you liked this routine ,i can't even type this word after the pump ,make such to drink lots of water ,and hit legs often ,lol.
See you next time.Let's get better together !

Biceps and Triceps Intense Strength Workout

Biceps and Triceps Intense Strength Workout :

1-Warm up (20s)
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Sky reach to toe touch
-Arm cross
-Walkdown
-Jumping jacks
-Fly jacks

2-Strength Routine (3-4 sets ,10 to 15 reps)
In this routine we 're going an ABAB format with 1 biceps ,1 triceps exercises,3 to 4 sets ,10 to 15 reps,start with light weight then raises to a heavier ,challenge yourself !
Let's rock it

A-Biceps curls
B-Skull crusher

A-Hammer curls
B-Overhead Triceps extensions

A-Incline biceps curls or Barbell biceps curls
B-Triceps kickback

3-Burnout (up to 10-15 reps)(2 sets)
-Chin up (full or modified ,you can use a table if you don't have a bare)
-Triceps Dips

4-Cool down
-Arm cross stretch
-Triceps stretch
-Shoulder stretch
-Chest stretch (use a wall)
-Downward dog
-Cobra stretch
-Child pose
-Supine twist

And that's it! ,you've done a good job so far ,hope you liked this routine,leave a comment and share,
See you next time.Let's get better together

Cardio+Abs Workout:Burn fat and get a full shredded core

Cardio+Abs Workout:Burn fat and get a full shredded core 


1-Warm up
-Boxing shuffles
-Slow butt kicker
-Slow high knees
-In and out
-Walkdown
-Jumping jacks

2-Cardio routine (45s on ,15s rest)
In this routine we gonna an ABAB format ,each exercises for 45s and 15 seconds rest
Let's do it

A-Burpee+2 kicks
B-Plank jacks+knee

A-Lateral jumps
B-Switch foot jumps+side squat

A-3 high knees+squat
B-Knee+kick+1 jumping jack

Water break (20s or more)

A-Star jump+revese lunges
B-Walkdown +slaps

A-Pendulum swing+leg lift
B-Pop squat

3-Abs routine
Same with the cardio routine ,you can adjust the rest time to 10s
Let's do it !

A-Plank+side reach
B-Plank hold

A-Toe touch crunchs
B-Toe touch hold (hold at the top and breath )

A-Back bow
B-Back bow hold

A-Russian twist
B-Russian twist hold

A-Jack knife crunches
B-Leg raises hold

A-Crunches
B-Hold crunches (just hold at the top and breath )


4-Cool down
-Torso twist
-Cat to cow
-Camel pose
-Downward dog
-Cobra stretch
-Child pose
-Side leg stretch
-Butterfly stretch

Take a deep breath ,and contemplate in the beautiful work you did,good job
hope you admired this routine,if you like you can add more abs exercises like hanging leg raises,
for that now we're done,see you later.Let's get better together !

HIIT+Legs Intense Strength Workout:Burn fat ,Build Muscles.

HIIT+Legs Intense Strength Workout:

1-Warm up
-Boxing shuffles
-Slow butt kicker
-Slow high knees
-Toe touch circles
-Alternating side lunges
-Leg swing (L+R)
-Squat
-Lunges
-High knees

2-HIIT Routine:
In this workout we gonna do 5 groups of  ABx3 format ,20s on ,10s rest
this means we gonna do exercises A ,rest 10s then B ,and repeat it for 3 times,then move to the next group.
Lets hiit it !

Group 1:
A-Jump squat                                  
B-Mountain climber

Group 2:
A-Burpee
B-Power skip

Group 3:
A-Jumping lunges
B-High knee

Water break (20s or more)

Group 4:
A-Pop squat
B-Lateral jumps

Group 5:
A-Sumo squat+ski squat jumps
B-Plank jacks

3-Strength routine (2-3 sets for 10 to 15 reps):
In this routine we gonna do an AB format 3 sets for 10-15 reps
start with light weight then rises to a heavier ,
Let's keep grinding!

A-Single leg deadlift (L+R)
B-Dumbbells Sumo squat

A-Dumbbell alternating side lunges
B-Slow squat or 3 pulses squat

A-Alternating lunges
B-Calve raises

4-Burnout (20 to 30 reps with light weight)
-Deadlift
-Optional :Pistol squat (L+R)(10 reps)
-Weighted glute bridge
-Ski squat or narrow stance squat
-Dumbbells Calve raises

5-Cool down
-Toe touch stretch
-Quad stretch
-Inside thigh stretch
-Calve stretch
-Downward dog
-Pigeon stretch
-Cobra stretch
-Child pose
-Deep gluts stretch
-Butterfly stretch
-Butterfly hip stretch

And it's done ! good job guys ,hope you liked this routine ,please have a healthy snack,drink lots of water especially at night,and get those Gainz!
Let's get better together !

4 Fundamental Upper Body Exercises That Enhance Flow :Gets You in the Zone .

Hey guys,in this articles i want to address to you few things that you should do to live your life to the fullest .

We all strive for greatness,we work for it ,and how we do it depend in each person,
but the question is :What's the common thing that we all share that justify the thing we do ,and how is it done the right way ?

Mihaly Csikszentmihalyi the famous psychologist conducted studies about this particular common point ,he calls it Flow.
Flow is the state when our body and mind are unified and in harmony ,
in this state we know what we do,why we do it,and how to do it .
In this state we're more productive ,we grow more in our body and mind.

So if you do something that creates flow ,it will makes you stronger and better every time you do it ,you'll size up your problems and resolve them wisely ,because you're centered,and in harmony .

In our case ,Fitness,Bodybuilding... all creates flow ,we love the experience ,that's why we do it .
to really helps you get in the zone here's the 4 fundamental exercises that creates flow instantly that you can do it almost everywhere  :

First exercise:
Pull-ups

Second exercise:
Push ups

Third exercises:
Chest dips

Fourth exercise:
Chair dips

If you master this exercises ,i promise you'll do them everywhere .Every time you're stressed ,all you need is a chair ,a tree ,or a table to get in the zone and get  things done !
Hope you like this topic ,feed me back ,i would love to hear your opinions ,thanks.
Let's get better together !

Intense Back and Shoulder Workout with Dumbbells

Intense Back and Shoulder Workout

1-Warm up
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Rotator cuff stretchs
-Walkdown
-Sky reach to toe touch
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine (3 sets,10 to 15 reps)
In this routine we gonna do an ABC format workout ,for 3 sets and 10 to 15 reps
Start with light weight then go heavier until failure in the last set .
Let's hit it !

A-Dumbbell seated external shoulder rotation
B-Dumbbell Lateral raises
C-Dumbbell Shrugs

A-Dumbbell Side pullover
B-Reverse flyes
C-Shoulder Press

A-Bend over row
B-Front raises
C-Pull ups

3-Cool down
-Shoulder stretch
-Chest stretch (use wall)
-Armcross stretch
-Elbows-out stretch
-Downward dog
-Cobra stretch
-Child pose
-Shell pose
-Torso stretch (supine twist)

And that's it ,congratulation you finished the workout.
Please drink lot's of water ,and feed me back ,i would love to hear your thoughts and opinions.
Let's get better together !