Full Upper Body Strength Routine For 2017 :GET THAT PUMP!

Full Upper Body Strength Routine For 2017 :

Hey guys today we're doing a full upper body routine with only dumbbells ,2 chairs for dips ,and a mat for the dumbbells bench press ,so LET GET STARTED !


Warm up (important):

A-Arm circles
B-Chest stretch+side bend
C-Arm crossover
D-Shoulder rotation
E-Twists
F-Walkdown
You can do a 15 minutes jump rope for additional cardio .

Warm up Sets:

Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Upper Body Routine:

Group 1 [15-30 reps,4 to 5 sets]
A-Incline/Decline dumbbells bench press
B-Overhead triceps extension

Note:You can do the decline bench press in the floor use a mat and raise your hips.
Switch to 1 dumbbells for  the overhead extension and rep as much as you can ,don't go super heavy use a weight that you can control.

Group 2 [15-30 reps,3-4 sets]
A-Biceps curls
B-Chest dips
Note:you can use 2 chairs for the dips with a height equal/greater than your hips ,bend you knees and your chest focus on squeezing the chest.

Burnout Sets:

Group 1 [15-30 reps ,3 sets]
A-Lateral raises
B-Dumbbells shrugs
Note:You can superset the lateral raises with the shrugs ,wait 15 seconds between the exercises and use a light weight for the lateral raises.

Group 2 [15-20 reps,3 sets]
A-Push ups
B-Hammer curls

Cool down (free form)
A-Arm stretches
B-Triceps stretches
C-Chest stretches
D-Isometric rotator cuff stretches


And that's it !,good job guys you've done an amazing job ,don't forget to drink lots of water ,and eat healthy ,see you next time.Peace.