Full Chest ,Triceps and Biceps Routine with Dumbbells Only

Full Chest ,Triceps and Biceps Routine with Dumbbells Only :

Hey guys today we're doing our customary and favorite combination ,chest and arms ,but with a slightly different pace ,we're focusing on getting a full contraction of the muscles especially the chest
,not worring about the weight but on getting good quality reps ,and enough work for the muscles involved ,that's been said .LET'S DO THE REAL WORK !

Warm up (free form):
1-Arms circles
2-Arm crossover swings
3-Shoulder  pass through (use a band or a shoelace)
4-Walkdown
5-Standing supine twist
6-Isometric rotator cuff stretches (do it in a corner of your closet ,or the open door)


Strength Routine:
Now we're getting to the real part ,in this routine our main focus is to work especially the muscles involved in the exercise ,that means we're using the lightest weight possible to get at least 15 reps of the exercises (Chest ,Triceps ,Biceps),and feel it in those precise muscles ,if you get tired and start to feel other muscles ,Stop ! rest or lower the weight ,for exemple :Triceps kickback is a triceps movement ,but it involve other muscles like the front delt ,the lower back ...your job is to keep as much contraction for the main muscles wish is the triceps ,that involve using the right weight and the right amount of reps.
Enough said let's do that shit !

Group 1 [4-5 sets,15-20 reps ,1-2 minutes rest ]
A-Dumbbells chest press
1-2 minutes rest
B-Triceps kickback

Notes:
-You can do the Decline version of the chest press using a matte on the floor and rising your hips
-Use light weight for the kickbacks

Group 2 [4-5 sets,15-20 reps,1-2 minutes rest]
A-Dumbbells chest flyes
Superset with :
B-Push ups
1-2 minutes rest
C-Biceps Curls

Note ;Also for the chest flyes ,you can do the decline version on the floor ,

Group 3 [3 sets,15-20 reps,1-2 minutes rest]
A-Pullover
Superset with:
B-Dumbbells chest scoop
1-2 minutes rest
C-Skull crushers

Note:
-The dumbbells chest scoop is a unilateral movement done using a light weight ,in a standing position ,raise the dumbbells to a 45 degree in front of you like you're doing a front delt raises ,but with a scoop motion ,while contracting the chest muscle ,feel the contraction in the pectorals .

Cool down (Free from):
1-Arm cross stretches
2-Triceps stretches
3-Chest stretch
4-Isometric rotator cuff stretches
5-Wide leg Forward fold
6-Downward dog
7-Cobra stretch
8-Supine twist stretch

And it's done !
Good job guys ,i hope you drink enough water and eat a clean mean after this,see you next time .Peace .

Legs and Shoulders Full Strength Routine With Dumbbells :Burn Fat and Gain Muscles.

Legs and Shoulders Full Strength Routine With Dumbbells :

Hello everyone today we're trying a different variation ,we know training legs is kinda tiring and serious ,why not doing another body while getting the most out of it ,and that's what we're doing today ,we're super-setting a leg exercise with a shoulder exercise ,that means no rest between the exercise ,we're keeping the rest period between sets short ,so to increase fat burn ,prepare your dumbells and your favorite playlist and LET'S DO IT !

Warm up (free form)
1-Toe touch
2-Slow high knees
3-Legs swing
4-Squat
5-Lunges
6-Side lunges
7-Walkdown
8-Arms crossover
9-Arms rotations

Note:if you feel doing more warm up exercises ,do it !

Strength Routine:
In this routine we're doing 2 groups of 4 exercises each ,in the set we're doing a leg exercise A superset with a shoulder exercise B ,rest 1-2 minute and do the other two exercise C (legs) superset with D(shoulders) ,then repeat the set 4-5 times

Group 1 [4-5 sets ,10-20 reps ,1-2 minutes rest]

A-Stiff leg deadlift
Superset with
B-Bent over reverse flys
Rest 1-2 minutes 
C-Bulgarian split squat
Superset with
D-Lateral raises

Group 2 [4-5 sets ,10-20 reps ,1-2 minutes rest]

A-Sumo squat
Superset with
B-Shoulder press
Rest 1-2 minutes 
C-Pistol squat
Superset with
D-Dumbbells Shrugs

Notes:
-Use dumbbells for the sumo squat here's how to do : In the standing position, move your feet to wider than hip distance apart, with your toes pointing outwards at 45 degree angles. Grab a dumbbell in both hands or one dumbbell between your two hands and hold them in front your body. Keep your back straight and press your shoulders down away from your ears.
-You can assist yourself in the pistol squat with a bench

Burnout sets (optional)
A-Calve raises
B-Rear delt flys

Note:for the rear delt flys sit on a chair bend yourself forward, rest your chest on your knees ,raise a little bit your calves , hold the dumbbells (not to much grip) and do the flyes ,focus on your rear delt and squeeze on top .

Cool down:

1-Standing toe touch
2-Standing quad stretch (bend the knee backward to your gluts )
3-Arm cross stretch
4-Inner thigh stretch
5-Pigeon stretch
6-Deep gluts stretch
7-Cobra stretch
8-Child pose
9-Supine twist
10-Butterfly stretch


And its done ! ,good job guys ,please drink lot's of water during the day ,eat healthy ,and rock the world ! ,see you next time peace ;)

Best Back and Shoulders Strength Workout for Busy People

Back and Shoulders Strength Workout for Busy People:
Here we go again with the busy people series ,hope you're doing well guys ,today we're doing a back and shoulders workout ,this routine need a high focus on the reps the form and the contraction  ,the weight doesn't matter because we're doing high reps with low weight in each set ,that been said ,prepare your dumbbells your water bottle and LET'S JUMP INTO IT !

Warm up (free form):
1-Toe to head stretch (with a standing position bend your back to touch your toe and rise the hand over the head while stretching the back )
2-Shoulder rotations
3-Standing twist
4-Leg swing (L+R)
5-Squat push-pull (squat while pushing your hand from your chest forward ,stretch the back then return to your standing positing while pulling the hand backward to the chest)
6-Lunges side bend (lunge in the bottom position and bend your hip/obliques to your left/right return to your standing position and do the same with the other leg )
7-Shoulder passes (use a band or shoelace with shoulder width hold the ends with both hands and pass the band from your hips to  your head ,then to your lower back you're almost making a full circle with the band)


Strength Routine:

Group 1 [4-5 sets,10-20 reps,45 second rest]
A-Deadlift
B-Bent over reverse fly dumbbells

Note:Use light weight with the reverse fly ,and use dumbbells or barbell for the deadlift ,focus on squeezing the upper back,the abs ,and the hamstrings

Group 2 [4-5 sets,10-20 reps,45s-1 min rest]
A-Lateral raises
B-Shrugs superset with Front plate raises

Note:Always opt for high reps and light weight , focus on getting a good contraction ,if you feel cracks in your shoulder joints that make unconformable ,use lighter weight ,or rest for a while
-For the traps exercises i recommend following  ATHLEAN-X video :
https://www.youtube.com/watch?v=jyFMBf-SrHs&t=386s
so helpful.

Burnout:

Group 3 [3 sets,10-20 reps,45s-1 min rest]
A-Shoulder press

Note:you can use a pretty heavy dumbbells for this remaining sets ,always focus on the contraction

Cool down :
1-Arm crossover stretch (L+R)
2-Isometric internal/external rotation
3-Wide-Leg Forward Fold
4-Downward dog
5-Cobra
6-Child pose
7-Supine Twist


And it's done !,good job guys ,hope you had a good time doing this workout,drink lots of water and eat healthy ,see you next time.Peace !

Ultimate Legs Strength Workout with Dumbbells Only For Busy People

Ultimate Legs Strength Workout with Dumbbells Only For Busy People:

Here it is guys the leg workout you've been waiting for ,no excuses you can grow your quads, glutes and hamstrings with less equipment and in your home ,prepare a bottle of water ,your favorite playlist and LET'S GET INTO IT!

Warm up(30s) free form:
1-Jog in place
2-Hips to toe rotations
3-Slow high knees
4-Leg swing (L+R)
5-Squat
6-Lunges
8-Side lunges
9-Butt kicker
10-Jumping jacks

The Strength Routine:
In this routine we are doing 2 groups of 2 exercises each ,to raise the intensity and get the maximum we're going to superset each exercise with an other one after 15 second break between, it's gonna be LIT ! .

Group 1 [4-5 sets,10-15 reps,1-2 minutes rest between sets]
A-Step ups superset with narrow stance squat with dumbbells
B-Sumo squat

Note:For the sumo squat set the feet wide apart with 45 degree angle,set the dumbbells in the floor right below your butt position ,hold the weights and raise them and squeeze your glutes while extending the leg to a rest position breath and lower the weight once again almost touching the floor while squeezing and thinking about your hamstrings/glutes contraction.


Group 2[3-4 sets,10-20 reps]
A-Bulgarian split squat superset with hip thrust
B-Calve raises

Note:Use dumbbells for the hip thrust just put them under/between your hips and raise your butt and squeeze it ,if you're getting a cramp in you hamstring ,Rest a short time or lower the weight you're using  .Love the glutes!

Cool Down (free form):
1-Quad stretch (stand and hold the feet to your butt)
2-Toe touch stretch (for the hamstring)
3-Downward dog to cobra stretch
4-Pigeon stretch (Left and right leg)
5-Gluts stretch
6-Supine twist stretch
7-butterfly stretch

And it's Done !,hope you guys enjoyed this routine ,drink lot of water ,see you next time.Peace .