Back and Legs with Biceps Strength Workout for Max Gains

Welcome guys to this beautiful full body workout,in it we're primarily hitting back(upper back),legs and arms(biceps) ,for this routine you normally need dumbbells ,a barbell and a pull up bar but since you are at home use something to compensate with like two chair and a strong broom stick for the floor chin ups ,or a 5 gallon jug container as dumbbells  for the deadlift,use your imagination but always strive for safer ways !now with that said ,prepare your water bottle your favorite playlist and let's do it .   

Warm ups (20 to 30 s):
1-Arm circles
2-Torso twists
3-Side bend
4-Slow high knee with arms pulldown
5-Slow kick backs with arms crossover
6-Squat with push and pull (use your arms to push an imaginary wall then pull back)
7-Side lunges
8-Leg swings (left and right)
9-Jog in place
10-Jumping jacks

Ok ,let's move to the strength session

Strength Routine:
Exercise One:Chin ups [4 sets,4 to 12 reps,1 min rest]

assisted:

Note :as mentioned above if you don't have a pull-up bar use two chairs and a strong broom stick and do the seated shin ups ,you can double the amount of reps if your advanced ,the key is to contract the biceps and upper back with retracted scapula through the whole motion.

Exercise Two :Deadlift [6 to 8 sets,8 to 20 reps,1 min rest]

Set 1:Try with an empty barbell ,get used to the movement ,move with a vertical line pushing with the heels contracting the glutes and quads also contract the abs and straighten the back ,move  the bar closer to the shin as possible , ,inhale up and exhale down ,breathing through the diaphragm .

Set 2:Set your weights from 15lbs to 30lbs or more (about 15 to 20 % bodyweight)and doing up to 20 reps.

Set 3:Add 50% the previous weight (means if you're doing 30 lbs ,add 15 lbs) and do 12 to 14 reps.

Set 4,5:Now add 2x times the first weight (means remove the 15 lbs and replacing it with 30 lbs ,to make up to 60 lbs)do 10 to 12 reps .

Set 6,7:Now max it up ,adding the same amount of weight as in Set 3 (means adding 15 lbs ,ending with 75 lbs deadlift),do 6 to 8 reps with it.

Exercise Three:Barbell rows [4 to 5 sets,15 to 25 reps,1 to 2 min rest]

In this exercise ,you need not a super heavy weight ,this will tax your lower back,the key is to choose a weight that you can hold without bending the back like a bow ,pick up a weight and do at least 20 reps ,with elbows at 90 degrees closer to the sides,visualize yourself pulling from the elbow not your hands,contract at the top ,not engaging neither the traps or the shoulder make them loose,let the weight go down slowly feeling it ,and still maintaining a straight back and contracted abs ,when your arms are fully straight pull up again .

Exercise Four (Super-set to the previous exercise):EZ bar Biceps curls ,or Barbell curls [4 to 5 Sets,10 to 15 reps]

Note:Perform this exercise with palms up ,it helps isolating more of the biceps subtracting the forearm work,squeeze the triceps at the bottom ,do not let the arms rest until you've finished all the reps.

Exercise Five:Dumbbells Carry [4 sets ,1 min to 1:30 min hold,1 min rest between]

Use a pretty heavy dumbbell ,i use 10 kg each hand ,hold it tight ,contract the upper back and the abs ,walk with the dumbbells until the time is up ,use your room space to pace back and forth or the backyard .

Exercise Six (Super-set to the previous exercise):Reverse Lunges [4 sets,12 to 20 reps]

Nothing fancy ,pick up medium weight ,you can do alternating or one sided ,the key is to squeeze the glutes on top before lunging ,this helps stability ,the front leg should be at 90 degrees .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Arm stretch
5-Triceps stretch
6-Supine twist stretch
7-Butterfly stretch

8-Deep gluts stretch

Thank you guys for following this routine ,please leave a feedback it only takes a second ,See you .Peace.