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 ;)