Abs ,Chest and Arms Unconventional Strength Workout for Greater Pump

Abs ,Chest and Arms Unconventional Strength Workout for Greater Pump:

Hi everyone ,today we're doing an unconventional chest and arms workout ,in this workout we're starting with 15 minutes of abs followed with chest,triceps,shoulders and biceps strength exercises ,this workout is designed to gets you a full and strong pump ,in the end of the workout we're doing supersets to burn more fat .
Now prepare your water bottle ,your favorite playlist and let's do it !

Warm up(30s):
1-Arms crisscross
2-Arms circles
3-Side bend
4-Slow high knees
5-Torso twists
6-Jog in place
7-Jumping jacks

Abs routine [50 seconds on ,10 seconds rest]

Group 1 :
A-Crunches

B-Back bow

C-Jack knife crunches

D-Back bow reach

E-Russian twist

F-Swimmers

G-X crunches

Rest period (1 to 2 minutes)

Group 2:
A-Toe touch crunches

B-Side leg lift crunches[left and right]

C-Bicycle crunches

D-Side plank[left and right]

E-Flutter kicks

Warm up sets:
As always we're warming up the conventional way ,the barbarian way ,look in this article to see how to warm up the upper body properly :
4 EXERCISES TO WARM UP FOR A CHEST DAY

Strength Routine:
Exercise One :Dumbbells Bench Press [10 to 17 reps ,5 sets,1 minute rest]

Set one:Start with dumbbells from 15 lbs to 30 lbs ,do 17 to 20 reps .
Set 2,3,4:Now you can use heavy dumbbells above the 30 lbs ,do at least 10 solid reps with .
Set five:Lower the weight and do 14 to 17 reps

Exercise Two (As a superset to the previous one):Knee drag push ups [6 to 8 reps each side]

Note:In this one you need a box or a chair to put your feet on and perform this push ups by bringing the knee to your chest then do 2 successive push up while maintaining that positing ,then switching the knee to the other side ,this exercise is essential for chest growth because it focus on the abduction of the muscle which is important .

Exercise Three:Dumbbells triceps kickbacks /Triceps extensions (EZ bar)[10 to 20 reps,6 sets ,1 minute rest]

Set one,two,three:as a warm up we're doing the dumbbells triceps kickbacks exercise using light weight ,the goal here is to maintain the contraction of the triceps through the whole movement ,do at least 12 reps ,using the 15 lbs to 30 lbs dumbbells.
Set 4,5,6:do the Triceps extensions using weight that you can do at least 10 reps with.

Exercise Four :Chest dips [6 to 10 reps,4 sets]

Note:as you can see this is not a regular dip ,it involves bending the body forward (60 degree or less) focusing on the contraction of the chest muscles ,stay on a short range of motion without fully going up or going all the way down ,just the right interval to not involve too much of the triceps or the front delt.

Exercise Five :Dumbbells Shoulder press/Arnold press [10 to 20 reps,6 sets,1 minute rest]

Set 1:starting with the shoulder press ,use light weight and do at least 17 reps with.
Set 2,3:use heavier dumbbells and do at least 12 reps
Set 4:now switching to the Arnold press ,with light dumbbells do 15 reps
Note:for the Arnold press try to contract the chest in the base of the movement ,use your chest to elevate the dumbbells to your shoulders level then use your shoulder to complete the movement all the way up .
Set 5,6:use heavier dumbbells and do 10 solid reps with.

Exercise Six:Biceps curls (EZ bar)[4 sets ,reps to failure] Super-set with Push ups [reps to failure] ,super-set with Burpees [8-12 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

That's it guys ,hope you liked this routine ,make sure to drink lots of water ,eat healthy and have good sleep,see you .Peace.