Chest ,Arms and Shoulders Strength Workout for Bigger Gains

Chest ,Arms and Shoulders Strength Workout for Bigger Gains :

Hello everyone ,today we're doing a kind of  workout that get you shredded ,enhance fat loss and build muscles ,it's a variation of exercises designed to shock the muscles and make them grow faster ,we're finishing with shoulder exercises that define a 3D shoulder .

Let's head into it!

Warm up (30s):

1-Shoulder rotation

2-Front reach +chest stretch

3-Arm circles

4-Arms crossover

5-Torso twist

6-Walkdown

7-Jog in place

8-Jumping jacks

Warm up sets:[10-16 reps ,3 to 4 sets]

Exercise One : Shoulder pass through

 

Exercise Two: Seated Rotator cuff external rotation

Exercise Three:Bent over reverse flyes

Strength Workout:

Exercise One :Bench press [6 to 8 sets,10 to 20 reps,1 minute rest]

Set 1:Start with the empty bare 

Set 2:Add weight between 15 to 30 lbs and do up to 20 reps.

Set 3 and 4:Put more weight from 30% to 70% the previous weight and do 14 to 17 reps.

Set 5 and 6:Put 50% to 100% the previous weight ,do 12 solid reps.

Set 7:Max weight ,do at least 8 reps.

Set 8:unload the bare to a lower weight and do 14 reps with.

Exercise Two:Triceps kickback [4 to 5 sets,12 to 18 reps ,1 minute rest]

Note:use light weight the first sets ,make sure to contract the triceps muscles all the way up and down ,if you start feeling it in the front delt ,redirect your attention to the triceps or use lighter weight .

Exercise Three:Close Grip Bench press [4 to 5 sets ,12 to 17 reps ,1 minute rest]

Note:Use your leg drive 

refer to this video :World's Best Bench Presser Reveals Secret To Lifting More Weight

Exercise Four:Barbell curls [4 sets,8 to 14 reps,1 minute rest]

Super set with 

Exercise Five:Lateral raises [4 sets ,10 to 14 reps]

Note :use light weight ,try to squeeze your mid delt and not your traps ,keep the tension all the way up and down .

Exercise Seven:Pullover [4 sets ,12 to 17 reps,1 minute rest]

Super set with :

Knee drag push ups [4 sets,4 to 8 reps each side]

Exercise Eight:Dumbbell Shoulder press [4 sets ,12 to 16 reps ,1 minute rest]

Exercise Nine ,Ten & Eleven :

In this trio we're basing on delts ,all of this three exercise can be found in ATHLEAN-X video:

ATHLEAN-X Shoulder Exercises

1-Plate press out [3 sets ,8 to 12 reps]

2-Shoulder plate bus driver [3 sets ,8 to 12 reps]

3-Shoulder plate press out to figure 8 [3 sets ,8 to 12 reps]

4-Mule kick [3 sets ,8 to 12 reps]

Cool Down (20 s)
1-Toe touch stretch
2-Arm crossover stretch
3-Triceps stretch
4-Chest stretch (put your hand in the wall ,shoulder height and turn facing the opposite direction of the wall )
5-Wide leg forward fold stretch
6-Downward dog
7-Cobra stretch
8-Child pose
9-Supine twist stretch

And we're done guys ! good job ,i hope it's not too much ;) ,but it's worth it ,please drink lots of water ,eat healthy and see you soon,have a great day .Peace.