Legs and Shoulders Intense Strength Workout

Legs and Shoulders Superset Workout:
In this routine we're doing 5 groups of 2 exercises each,we're processing as follow:
Do exercise A (Legs) than superset it with B (Shoulders) ,that means 15 seconds between the exercises ,with 1-2 minutes between the sets ,the goal here is to keep your cardio level high and the intensity much stronger while performing with a good form ,that helps burn fat and gain strength in the same time ,now that been said LET'S DO THE WORKOUT !

Warm up(Free form):
1-Arm circles
2-Standing Torso twist
3-Ups and out knees
4-Squat
5-Lunges
6-Shoulder passes (use band )
7-Shoulder rotations
8-Jumping jacks
9-Butt kicker

2-Strength Routine:

Group 1 [3 sets,10-30 reps]
A-Calve raises
B-Seated external rotator cuff rotations

Note:use light weight for the rotator cuff rotation ,with no more than 15 reps ,
In performing the calve raises you can use plates ,stand on them and suspend your hindfoot ,and squeeze your gluts to keep steady

Group 2 [5 sets,15-20 reps]
A-Step ups
B-Lateral raises

Note :use a chair for the step ups.

Group 3 [5 sets,12-20 reps]
A-Bulgarian split squat
B-Shoulder press

Notes:Start with a weight that you can at least do 20 with ,then rise it and lower you reps,
use a chair for the bulgarians,
For maximum gains do one hand shoulder press as extra reps until failure.

Group 4 [4-5 sets,12-20 reps]
A-Sumo squat
B-Front raises

Group 5 [3-4 sets ,12-30 reps]
A-Calve raises
B-Seated rear delt raises

Note:Use a chair for the seated ,bent down your chest to your knees to support your back ,and perform the raises ,focus on your rear delt ,it feels so good !


Cool Down (Free form)
1-Arm stretch
2-Isometric rotator cuff stretches
3-Standing Quad stretch
4-Inner thigh stretch
5-Deep gluts stretch
6-Calve stretches
7-Butterfly stretch


And we're done ! be positive for them gains , drink lots of water ,and eat healthy,see you next time ,Peace !

Upper Body & Arms Strength Training For Busy People .

Upper Body & Arms Strength Training For Busy People :

Get your gains under any circumstances ,this workout is designed not only for people with less time but also for those with less materials ,it can be done at night after work ,at home with only two dumbbells and chairs for the dips .The pump is real after this one.
That been said LET'S GET INTO IT !.

Warm Up Exercises (free form):
1-Arms crossover
2-Arms circles
3-Shoulder rotation
4-Shoulder dislocation stretch
5-Standing twist
6-Walkdown
7-Boxing shuffles
8-Jumping jacks
9-Fly jacks

Warm Up Sets:
Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Strength Routine:

Group 1:
A-Biceps Curls [4 sets ,15-20 reps]
B-Chest Dips[3-4 sets ,8-15 reps]

Notes:For max gains ,do your set ,max reps ,rest 15-20 seconds then do additional reps half the number of your max .
-Take two chairs with  same/taller height as your hips, align them parallel to your shoulders ,squeeze you chest bent over and do the dips .

Group 2:
A-Overhead Triceps Extensions [4 sets ,15-20 reps]
B-Push Ups [4 sets ,15-20 reps]

Note :You can do two hands triceps extensions or one hand ,i prefer doing two hands for max reps,then wait 15-20 seconds and do one hand triceps extensions starting with the weak side .

Group 3:
A-Hammer Curls[3 sets,10-15 reps]
B-Scull Crushers[3-4 sets,10-15 reps]

Note:For the hammer curls don't be afraid to pick a heavy weight ,as long as you keep the form proper,if you start feeling your front delt and lower back ,rest!.

Group 4
A-Wrist Curls[3 sets,20-30 reps,light weight]

Note:This can be done in the bathroom or in the office it's entirely up to you ,but you really need to strengthen your grip so this exercise is essential .

Cool Down (Free form):
A-Arms stretch
B-Triceps stretch
C-Chest stretch
D-Isometric rotator cuff stretch


That's it guys ,good job done ,i hope you feel the pump ,drink lots of water and eat healthy ,stay cool.Peace.

How to Start Working Out :The Mental Game.

Here is 4 things to bare in mind to start working out :


1-Be driven:
Working out is not just a mere physical movement,it's a whole way of living ,it is driven with passion dedication and perseverance.
You workout because you have a purpose ,a motive ,it could be that you wanna be a great mom taking care of yourself that you can take care of your children,
or because that you want to grow mentally and spiritually ,have the confidence to face greater challenge.
Be driven,working out should care you throughout the way ,to be better ,to reach greater intentions .

2-Be patient and flexible:
You started at one point,and that point could be just a simple decision ,a thought,your first step is always to jump like a crazy ,without guidance you followed the first thing that came to your way,that's why your path is different from others,don't compare yourself to others ,do what is best for you at the moment,be patient and have faith that you'll eventually get better and you'll lean more,in the mean time be flexible ,try new things new styles if you're doing cardio do weight training ,body weight training ,yoga,go out ,enjoy yourself .

3-Surround yourself and have an ideal:
If you could dig deep into yourself and find out that what got you to choose working out is that you've been caught ,maybe you saw someone that looked better ,more confident
or that you came across a gym and you saw people working out and  you loved the environment ,whatever it is ,it's something that got programmed into your subconscious.
I'am talking here about your surrounding ,ask yourself ,do they motivates you to workout ?
Do you have an ideal that you look up to that motivates you to get better?
It doesn't have to be big ,you'll eventually have people that discourage you ,but always look up to the people that keep you up .

4-Stay motivated:
You love working out,but some days you get demotivated ,discouraged ,maybe you forgot the reason why you started working out ,maybe it's not enough for you .
Don't let it takes you ,let working out consume you ,read articles ,follow people in social media ,watch videos in youtube ,instagram ,vloggers,there is always peoples working out while
you are resting ,think about them ,think working out .
Sometimes remembering why you started working out ,or just where you've been could be the right trigger to get back on track.

5-Dream big:
Leonardo Da Vinci said :“The knowledge of all things is possible”
Who knows ,someday you'll be people ideal,believe in yourself and look big .


Hope you liked this simple guide,please comment and share .

Full Upper Body Strength Routine For 2017 :GET THAT PUMP!

Full Upper Body Strength Routine For 2017 :

Hey guys today we're doing a full upper body routine with only dumbbells ,2 chairs for dips ,and a mat for the dumbbells bench press ,so LET GET STARTED !


Warm up (important):

A-Arm circles
B-Chest stretch+side bend
C-Arm crossover
D-Shoulder rotation
E-Twists
F-Walkdown
You can do a 15 minutes jump rope for additional cardio .

Warm up Sets:

Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Upper Body Routine:

Group 1 [15-30 reps,4 to 5 sets]
A-Incline/Decline dumbbells bench press
B-Overhead triceps extension

Note:You can do the decline bench press in the floor use a mat and raise your hips.
Switch to 1 dumbbells for  the overhead extension and rep as much as you can ,don't go super heavy use a weight that you can control.

Group 2 [15-30 reps,3-4 sets]
A-Biceps curls
B-Chest dips
Note:you can use 2 chairs for the dips with a height equal/greater than your hips ,bend you knees and your chest focus on squeezing the chest.

Burnout Sets:

Group 1 [15-30 reps ,3 sets]
A-Lateral raises
B-Dumbbells shrugs
Note:You can superset the lateral raises with the shrugs ,wait 15 seconds between the exercises and use a light weight for the lateral raises.

Group 2 [15-20 reps,3 sets]
A-Push ups
B-Hammer curls

Cool down (free form)
A-Arm stretches
B-Triceps stretches
C-Chest stretches
D-Isometric rotator cuff stretches


And that's it !,good job guys you've done an amazing job ,don't forget to drink lots of water ,and eat healthy ,see you next time.Peace.

UPPER BODY DESTRUCTION :HIT EM ALL !

UPPER BODY DESTRUCTION :HIT EM ALL !

Once in a while your body needs a treat ,maybe its because you did a leg workout yesterday ,or maybe you got caught up in doing the back and bies ,chest and tries combinations,and you wanted to change it up,so if you feel good and hyped , why you just do a WHOLE upper body routine?
Here it is guys a workout designed for your wildest fantasy .


Warm up sets(important):
Feel free to do warm up moves like(Arms circles,shoulder rotation,front reach,chest stretch ...)
Also a 10 minutes jumping rope would help a lot .

A-Seated rotator cuff external rotation (light weight)[3 sets ,15 reps]

B-Pull ups(wide grip)[4 sets,up to 12 reps ]

UPPER BODY STRENGTH ROUTINE:

Before you start to go ham consider this :

In getting big ripped muscles you don't have to go heavy ,it is more efficient to do high good reps with a light weight and feel a good pump in the muscle ,then do it with heavy weight with relatively bad form .Please stick with a weight that is comfortable with you,and start by adding 10 to 30%.

Trick:pick up a weight ,make a number in your mind ,do the reps .Rest 15 seconds ,then do HALF the the number you just picked.

Group 1 [4 sets ,15 to 30 reps]:

A-Seated Bent-Over Rear Delt

B-Reverse Dumbbells Flyes 

Group 2 [4 sets ,15 to 30 reps]:

A-Chest Dips

B-Biceps curls

Group 3 [4 sets ,15 to 30 reps]:

A-Bend over row

B-Skull Crushers

Group 4 [3 sets ,15 to 30 reps]:

A-Lateral raises/Front raises

B-Dumbbells Shrugs

3-Cool down(Free form):

1-Arms stretches

2-Triceps stretches

3-Isometric stretches (shoulder external rotation,internal rotation )

4-Downward dog

5-Child pose

6-Supine twist

7-Neck stretches 

And here you go guys ,hope you enjoyed this routine ,drink lots of water and eat healthy .Peace.

Last Rep Standing Chest and Arms Strength Workout :build Huge Chest and Arms

Last Rep Standing Chest and Arms Strength Workout :build Huge Chest and Arms 


More reps =Bigger and Stronger Muscles
That's what you need to put in your head during the workout ,don't worry about the weight ,
what you gonna do is ,to put on some weight do as many reps as you can ,then jump to the next set with a heavier weight and do as many reps as you can ,
the trick here is to exhaust the muscle , if you start to lose your form or start to feel other muscles that your not supposed to hit ,or feel a pain in the joints STOP! ,lower the weights or take a break

That been said let's do the real workout


1-Warm up (30 seconds)
-Arm crossover
-Arm circles
-Front reach +chest stretch
-Side bend
-Shoulder rotation
-Walkdown
-Jumping jacks
-Fly jacks


2-The Strength routine (4-5 sets ,as many reps as you can)
We're doing 3 groups of 3 exercises each.with an ABC format each group ,4 to 5 sets ,as many reps as you can
 Start with a light weight the first set then go heavier;

Group 1 (4 to 5 sets):
A-Decline dumbbells chest press
B-Overhead triceps extension
C-Biceps curls

Note:Max the weight the 3rd set then the fourth and fifth sets ,lower it .

Group 2 (4 to 5 sets):
A-Dumbbells Bench press
B-Triceps kickbacks
C-Hammer curls

Group 3 (2 to 3 sets)(Burnout):
A-Weighted  chest dips
B-Triceps Dips (op:use a chair)
C-Push ups

3-Cool down (Free form)
-Arm cross stretch
-Triceps stretch
-Chest stretch (use a wall)
-Forearm stretch
-Shoulder stretch


That's it guys ,good job done! ,hope you liked this routine ,push yourself to the limit and always do more to get a bigger and stronger upper body ,don't forget to drink lots of water and eat healthy (i ate a whole pizza lol),see you next time ,peace .

The Ultimate Shoulder and Back Strength Workout :Thick and Strong Back with a Massive Shoulder

The Ultimate Shoulder and Back Strength Workout:Thick and Strong Back with a Massive Shoulder

In this workout we dig deep down into the strength best combo (except arms) ,to build a 3D shoulders and a wide thick back ,let's get into it .

1-Warm up (30 seconds)
-Arm circles
-Arm crossover
-Side bend
-Shoulder rotation
-Sky reach to toe touch
-Scarecrow rotation
-Isometric shoulder external and internal rotation
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine
This routine is combined with 3 groups of 3 exercises each ,we're doing an ABC format for 3 to 4 sets with 8-12-15-20 reps combo.
Note:Rise the weights while lowering the reps through the sets and  don't lose your form ,if you can't make a perfect form or can't get a full range of motion lower the weights.
That been said .Let's get into it !


Group 1:
A-Seated rotator cuff external rotation
B-Lateral rises
C-Bent over Y raise

Group 2:
A-Shoulders Press
B-Reverse Flyes
C-Pullover

Group 3:
A-Front raises
B-Bent over row
C-Shrugs

Note:to build the muscles and get stronger YOU SHOULD raise the volume of the sets ,that's means doing the big amount of reps with each weight you use ,especially the last sets,don't worry if the weights are light just do lots of reps ,EXHAUST  YOURSELF !

3-Cool Down (Free form)
-Arm cross stretch
-Chest stretch (use a wall)
-Shoulder stretch
-Toe touch stretch
-Downward dog
-Child pose
-Inner thigh stretch (for doing the bent )
-Quad stretch or pigeon stretch


That's it guys ,good job done !,hope you liked the routine ,remember always that you can do better so if you could add some exercise feel free ,just do the right form and the amount of reps don't worry about the weight ,see you next time .Let's get better together.