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. 

Kickboxing and Back Routine for Swimmers:Build Endurance and Strength

Kickboxing and Back Routine for Swimmers:Build Endurance and Strength :

Every swimmer knows that training out of the water is as important as in it ,and having strong back with explosive endurance will help you gain distance and makes you invulnerable .
Today we're doing kickboxing exercises combined with back strength exercises ,you don't need a boxing bag ,choose a point were you throw your punches ,keep your back tight in every movement .
Now prepare your water bottle your favorite playlist and LET'S GET INTO IT!

Warm up (20s):
1-Arm circles
2-Front reach +arms stretch (reach with your two hands a point in front of you extend your arms forward ,then all the way back opening both hands stretching your chest)
3-Side bend
4-Torso twist
5-Walkdown (walk with your hands from a standing position to a push up position then backward)
6-Slow high knees
7-Slow Butt kicker
8-Jog in place
9-Jumping jacks

Kickboxing + Back strength routine:
We're doing three rounds  of 6 exercises of kickboxing ,2 abs exercises and  4 sets of a strength exercise .

Round 1:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross
2-Jab,jab,cross,hook
3-Jab,2x upper cuts
4-Jab,cross ,2x ducks
5-2x jab ,2x upper cut ,2x hooks

Abs :12 rep
1-Side plank knee front kick (left and right side)

Strength :
A-Bent over reverse flyes [12 to 25 reps ,4 sets,1 minute rest]

Round 2:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,2x knees
2-2x shin block(front leg),2x knees (back leg)
3-Jab,jab,upper cut ,knee
4-2x shin block(front leg),2x shin block(back leg)
5-Knee,2x hooks,knee

Abs:
1-Toe touch crunches

2-Back bow

Strength:
A-Pull ups [6 to 10 reps,4 sets,1 minute rest]

Round 3:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,front kick
2-front kick,knee,2x upper cuts
3-Shin block(front leg),front kick (back leg),2x hooks
4-Knee
5-Jab,cross

Strength:
A-Dumbbells rows [15 to 20 reps ,4 sets,1 minute rest]

B-Dumbbells shrugs[15 to 30 reps,4 sets,1 minute rest]

Cool down (20 s):
1-Toe touch stretch
2-Standing quad stretch
3-Inner thigh stretch +arm cross stretch
4-Wide legs forward fold
5-Downward dog
6-Child pose
7-Supine twist stretch

And it's done ! awesome job guys ,hope you liked this routine ,drink lots of water ,eat healthy and have a good sleep ,see you next time .Peace.

Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

Legs Routine for Power and Strength :5 Exercises to Grow Your Quads and Gluts

It's summer time ,men wearing shorts women with bikinis ,if you didn't get much leg training before you probably are regretting that ,or if you trained those legs regularly you're with the fortunate ,but nothing of that matter now,today we're doing 5 exercises to grow those legs .
No excuses LET'S START THE WORKOUT !

Warm ups (30 s):
1-Arm circles
2-Arm crossover
3-High knee torso twist
4-Butt kicker
5-Toe touch sweeps
6-Leg swings
7-Slow squat
8-Jog in place
9-Jumping jacks

Strength Routine :

Exercise One :Step ups [4-5 sets ,10 to 12 reps]

Note:Use a chair or a jumping box your knee height ,with dumbbells in hand (15 lbs to 30 lbs),start with the left leg and step on the chair squeeze your quads and gluts all the way up until your other leg is your hip height and squeeze down ,feet in the ground and repeat .

Exercises Two :Hip thrust [4 to 5 sets,10 to 16 reps]

Note :With a bench or your bed to support your back ,try to feel the weight on your hip ,squeeze up with your gluts and quads ,and down always with your back supported .

Exercise Three:Front Squat [5 to 6 sets,8 to 16 reps]

Note:this exercise is quit tricky ,use light weight to get used to the movement ,first feet planted in the ground ,back straight  ,hold the bar in front of you above your shoulders use you hand to block the bar from falling ,always feeling the weight in your quads and gluts try to squat down ,looking straight in front of you ,move the weight up while squeezing both quads and gluts ,contract your upper back throughout the movement to keep stability .

Exercise Four:Pistol squat [4 to 5 sets ,8 to 10 reps]

Set 1 :start with the assisted pistol squat ,or just make half reps not going all the way down
Set 2,3:do full reps ,whatever you're capable of ,the key here is to charge the gluts and quads throughout the whole movement ,and to do this you have to squeeze them ,feel your weight going down and up ,do not shake ,if you start to loose balance you either need to rest or you're not contracting your gluts well ,that could charge the knee and make them crack ,sometimes it's normal if you can feel your quads and gluts enough .

Exercise Five :Calf raises [4 sets,12 to 20 reps]

Note:try to squeeze your gluts to get better stability ,count 1 second up and 3 seconds down .

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

And it's done ! good job guys ,hope you liked this routine ,drink lots of water ,eat healthy and have a good sleep ,see you soon .Peace.

The Upper Body Strength Training You Least Expect It :Make Huge Gains

The Upper Body Strength Training You Least Expect It ,Make Huge Gains :
Hello everyone ,today i'am bringing you a summer full upper body workout ,it contains lots of exercises starting from chest to triceps to shoulders and arms ,we have sets and supersets to help you get maximum gains .
Now prepare your water bottle ,your favorite playlist and LET'S DO IT!

Warm up (30 s)
1-Arm circles
2-Arms cross
3-Forward reach +arm stretch (Reach forward with your two hands a point an arms length from the center of your chest ,and stretch backward your hand an arms length from your back as far as you can)
4-Torso twist
5-Walkdown (walk with your hands on the floor ,try to go from a standing position ,then reaching your toes then walk with your hands starting with the left to almost a push up position,then walk backward to your initial standing position ,switching hands)
6-Jog in place
7-Jumping jacks

Warm up Sets:
This part of the workout contains strength exercises that helps warm you up to work later with heavier weights ,so it's primarily about doing solid reps ,not much about the weight.
We're now just building a solid base to which we can do the work safely ,so finding back or shoulders exercises should not surprise you in any way .
Enough talk let's do that shit !


Note:You can do this exercises as a superset (means no rest between)

Exercise One:Shoulder pass through [10 to 14 reps,4 sets]

Exercise Two:Lateral raises [15 to 20 reps,4 sets]

Exercise Three:Unilateral low cable fly [10 to 14 reps,4 sets][Alternative]

Exercise Four:Bent-Over Reverse Fly[15 to 25 reps,4 sets]

Exercise Five:Push ups [10 to 15 reps, 4 sets]

Strength Routine:
In this portion of the workout don't be afraid of using heavy weight ,but most importantly make solid reps with good form feeling the right muscle that you're supposed to hit .

Chest:
Exercise One: Dumbbells Chest Press [12 to 20 reps ,4 sets]

Set 1:Use dumbbells between 15 lbs to 30 lbs ,do from 17 to 20 solid reps.
Set 2 and 3:With heavier dumbbells do at least 12 reps.
Set 4:Same as set 1
Exercise Two [Super-Set]:Knee to Elbow (Spiderman) Push ups [4 to 8 reps each side,3 to 4 sets]

Note:This exercise focus on the abduction of the chest muscle ,i prefer putting my feet on a box to better have chest involvement
For more information visit ATHLEAN-X video :
4 Pushup Variations WAY BETTER Than the Original!

Triceps:
Exercise One: One Arm Dumbbell Triceps Extension [10 to 20 each hand,4 sets]

Exercise Two:Triceps dips on bench [8 to 14 reps,4 sets]

Exercise Three:Cable triceps kickbacks [8 to 12 reps,4 sets]

Note:focus on the contraction of the triceps ,if you start feeling it on your front delt ,it either you're using too much weight or a burnout ,let the muscle rest as long as it needed and start again with lighter weight.
About the triceps dips ,do as much as you can ,even if it's just 4 reps,grind !

Shoulders:
Exercise One :Arnold Press [12 to 17 reps,4 sets]

Exercise Two:Shoulder press [8 to 15 reps ,3 to 4 sets]

Note:in doing the Arnold press squeeze you chest at the bottom of the movement and press up  feeling the tension on your shoulders(especially the mid and front delt).

Biceps and forearms :

Exercise One: Wrist curl [15 to 25 reps,3 to 4 sets]

Exercise Two: Biceps curl [12 to 15 reps,3 to 4 sets]

Note:for the biceps curl ,sit on your bench or chair ,with one hand holding the weight try to push your shoulder (right or left depending which hand you're curling with) to the bench or wall,this sound ridiculous but pushing your shoulder while curling will block your rear delt and let your biceps do all the work ,try it .


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 you liked this routine as much i did ,drink lots of water ,eat healthy and i see you next time.Peace.

Chest and Arms Strength Routine :Build Huge Chest & Strong Arms

Chest and Arms Strength Routine :
Today is a good day because it's chest and arms day ,and to make it even better we're going to do exercises that helps grow those muscles and in the proper way ,this routine is magical because it's rich with exercises from chest to triceps to biceps to shoulders and a little of back and rear delts for a warm up,so prepare your water bottle your favorite playlist and LET'S DO THIS !

Warm up (30 seconds):
As a warm up i like to do some  HIIT and Abs cardio routine ,but let's assume you had a rough day and you just want to jump in the workout ,so here are some exercises to help you out.

1-Arms crossover
2-Arms circles
3-Front reach+ chest stretch (you reach with your hands a point at the center of chest level with your arms length to stretch your back ,then you open your arms to your back making a semi-circle to stretch your chest ,while breathing)
4-Toe touch sweeps (make a full circle with your hips going from up to your left leg to your right leg then up again)
5-Warrior two
6-Jog in place
7-Jumping jacks

The Strength Routine:
Warm up sets:
Exercise One : Shoulder pass through [10-14 reps,3 sets ]

Exercise Two: Scarecrow rotation [10 -12 reps,3 sets]

Note :use super light weight
Exercise Three:Dumbbell bent over rear delt flyes [10-25 rep,3 sets]

Note:in doing this exercise squeeze your upper back and lats to get more stability and less stress on your lower back .

 Chest and Arms Strength Routine :
Exercise One :Bench Press [8-20 reps ,8-10 sets,1-2 minutes rest]

Set 1:use the bar only and do as much as 20 reps ,push up with your legs in the floor for the leg drive ,don't shake ,squeeze your upper back when getting the bar to your chest then push the bar up and squeeze your chest ,think about having a pencil between your pectorals and your job is to hold the pencil between them all the time ,if you relax your chest it will fall.
Set 2:Add between 15 to 30 lbs to the bar and do 17 reps with.
Set 3 and 4 :Add more weight ,50% to 100% the previous weight and do 12 to 15 reps.
Set 5 and 6:Add 50% to 70% the previous weight ,and do 10 to 12 reps
Set 7 and 8:Max weight on ,do up to 8 solid reps .
Set 9 and 10:Now lower the weight ,and do as much reps as you can .

Exercise Two :Triceps kickbacks [10 to 17 reps ,5 sets,1 to 2 minute rest]

Set 1:use light weight and do 17 reps
Set 2 to 4:raise the weight and do solid 12 reps
Set 5 :again lower the weight and do up to 20 reps

Note;you can do single arm kickbacks if it's more comfortable .

Exercise Three:Landmine Chest Press [10 to 20 reps ,5 sets ,1 minute rest]
in this exercise we're doing a different function of the chest which is the abduction of the chest ,
it is much more important to grow your chest that you do this kind of exercises,

Landmine Chest Press

Super set with 
Exercise Four :Knee drag push up [8-10 reps,3-4  sets]

Note:this is a variation of the normal push up where you put your feet on a box then drag the knee to your abs while twisting the chest to the direction of the knee .

Exercise Five: Barbel biceps curl [10-12 reps,3-4 sets,1 minute rest]

Note :you hands should be parallel to your shoulders,if its wider then you would have more of a front delt involvement ,which i normal ,but at this point we want as much biceps involvement as possible .

Super set with
Exercise Six:Lateral raises/Dumbbell Shoulder press [4-5 sets]

Note :i like to start with the lateral raises to warm up the shoulder (light weight)the first set,then move to the shoulder press.
The importance about super setting biceps with shoulders is that it makes a beautiful pump ;)

Cool Down (30 s):
A-Arms cross stretch
B-Triceps stretch
C-Toe touch stretch
D-Quad stretch
E-Wide legs forward fold
F-Downward dog
G-Cobra stretch
H-Supine twist stretch

And it's done! nice job guys ,make sure to drink lots of water ,eat healthy ,and have good sleep,see you next time .Peace.