3 Hours Chest and Arms Strength Workout :IT WILL TEST YOU!

3 Hours Chest and Arms Strength Workout :IT WILL TEST YOU!
Hello Barbarians ,today we're doing a special chest and arms workout ,it's actually a gift to your body ,we thank it by giving it more pain ! ,in this workout we're doing ,sets ,and supersets ,that means we don't get too much rest between the sets ,1 minute max ,also we're trying new exercises that would give more fun to our workout ,now prepare your dumbbell your bench and barbell ,and your favorite playlist and  let's do it !

Warm up (20 s):
1-Arms circles
2-Arm crossover
3-Front reach + chest stretch
4-Side bend
5-Torso twist
6-Squat push pull
7-Jog in place
8-Jumping jacks

Warm up sets:
Refer to this article:

4 EXERCISES TO WARM UP FOR A CHEST DAY

or if you want a short version:
Group A [15-20 reps,4-5 sets,45 s rest]
-Shoulder pass through 
-Dumbbell scarecrow 
-Cable external shoulder rotation
-Bent over reverse flyes

Note: Do this exercises as a superset that means no rest between them and use light weight .

Chest and Arms Strength Routine:
In this workout we're doing 5groups of 2 to 3 exercises each ,we're using dumbbells ,and a barbell for the bench press,that been said let's jump into it !

Group 1 :

Exercise One:

Triceps Kickbacks [15 to 20 reps ,4 to 5 sets,1 minute rest] :

Set 1:Light weight do at least 20 reps with ,i'am using a 3 kilos dumbbell

Set 2 to 4:Use a slight heavy weight about 2 times the first weight and do 15 solid reps

Set 5:Continue using the same weight or lower it ,for 15 to 20 reps

Exercise Two:

Bench Press [15 to 20 reps ,5 to 7 sets,1 minute rest]:

Set 1:unloaded bar ,do 20 to 30 reps with the bar ,focus on the contraction ,and don't forget to use your leg drive .

Set 2 to 3 :Load the bar ,do at least 20 reps with a weight that is not too heavy focus on your chest ,if start to feel it in your front delt that that is the point wish you should stop ,and think about either getting a proper form ,or using a lighter weight.

Set 5 :Max weight ,add 50% to 100% the previous weight ,and do at least 12 solid reps

Set 6 to 7:Lower the weight ,just like set 2 and 3 ,and do 15 to 20 reps with .

Group 2:

Exercise One:

Close Grip Bench Press [10 to 15 reps ,4 to 5 sets,1 minute rest]:

Set 1 to 4 :i use the same weight as set 2 and 3 from the bench press ,it's a medium weight that you can do at least 12 reps with focus on squeezing the Triceps at the top of the movement.

Set 5 :lower the weight and do 20 reps .

Exercise Two (super set):

Biceps curls [15 to 20 reps ,4 sets,1 minute rest]:

Set 1 and 2 :use a manageable weight and do 20 to 25 reps with.

Set 3 and 4 :get a much heavier dumbbell and do 15 reps with

Group 3:

Exercise One:

Chest dips [8 to 12 reps ,4 to 5 sets,1 minute rest]:

Set 1 and 2 :do 8 reps ,or the amount of reps that you can do before failure

Set 3 and 4 : do 10 to 12 reps ,or until failure.

Exercise Two (Super set):
Hammer Curls Exercise [8 to 15 reps ,4 to 5 sets,1 minute rest]:

Set 1 to 4:You can do a pyramid:
5 to 8 reps with a heavy weight 
12 to 15 reps with a medium weight
8 reps with a light weight
No rest between ,do this for all the sets ,with 1 to 2 minute rest between the sets.

Group 4:
Exercise One:
Dumbbell Chest flyes [12 to 15 reps ,4 sets ,1 minute rest]:

Set 1 to 4:Use a much heavy dumbbell ,do at least 12 reps ,squeeze the chest and use your leg drive .

Exercise Two (Super set):
Push ups [8 to 12 reps,4 sets,1 minute rest]:

This exercise is a superset to the chest flyes .


Group 5:
Exercise One:
Dumbbell overhead triceps extensions [12 to 15 reps,4 sets,1 minute rest]:

Set 1 to 4 :stick to a heavy dumbbell and do at least 12 reps with.

Exercise Two (Super set):

Dumbbell Pullover [10 to 12 reps,4 sets,1 minute rest]:

Set 1 to 4:Use the same Dumbbell as the overhead extensions ,hold it between your hands and squeeze your chest through the motion ,if you start to feel your shoulder ,stop,use lighter dumbbell or get a short rest.

Exercise Three [Burnout]:

Skull crusher [8 to 15 reps ,3 sets ,1 minute rest]:

Set 1 to 3: do a pyramid sets:

5 to 8 reps with a heavy weight 
12 to 15 reps with a medium weight
8 reps with a light weight
No rest between ,do this for all the sets ,with 1 to 2 minute rest between the sets.

Cool Down (20 s):

1-Arm cross stretch

2-Triceps stretch

3-Chest stretch

4-Isometric rotator cuff stretches

5-Wide legs fold forward stretch

6-Downward dog

7-Cobra stretch

8-Child pose

9-Supine twist stretch

And that's it !good job guys  ,i hope you liked this routine ,drink lots of water and eat healthy ,see you next time peace !