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 !