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 .