Back and Lower body Strength Workout:Burn fat and Gain Muscles .

Back and Lower body strength workout:

Hello everyone ,today we're doing an other fun combination that includes legs ,we're working on our lower body and in our back,this is  a back dominated workout but it's a good way to hit legs in the same time .
The workout is combined of 4 groups of 2 exercises each ,our main goal is to focus of getting good quality reps with minimum rest between the sets.
That been said let's do it !

Warm up (20 s):
1-Slow high knees
2-Slow butt kicker
3-Leg swings
4-Side leg swings
5-Squat
6-Lunges
7-Jog in place
8-Butt kicker
9-Jumping jacks

The Strength Routine:
This routine is combined of 3 groups of 2-3 exercises each, ,we're keeping our heart rate high by getting minimum rest between the sets .Now let's head into the real thing!

Group 1 [15-30 reps ,4-5 sets ,45 s to 1 min rest]
A-Good morning squat
Set 1 [Unloaded bar],Set 2-3 [Loaded bar with an average weight ,at least 20 reps no struggle]
Set 4[Loaded bar ,50-100%  the first weight ,at least 12 reps ]
Set 5[Same as set 2]

B-Calve raises
Set 1-2[Light weight with at least 30 reps]
Set 3-4[Double the weight with at least 15 reps]
Set 5[Same as set 1]

Group 2 [10-20 reps,5-7 sets ,1 minute rest]
A-Squat
Set 1-3[Loaded bar with a weight at least 20 reps]
Set 4-6[Loaded bar 50-100% the first weight with at least 12 reps]
Set 7 [Same as set 1]

B-Bent over reverse flyes
Set 1-2[Light weight with at least 20 reps]
Set 3-4[Double the weight with at least 12 reps]
Set 5[Same as set 1]

Group 3 [10-20 reps,4-5 sets ,1 minute rest]
A-Barbel rows super set with Single arm dumbbells rows
Choose a middle weight that you can do at least 15 reps with and use a pretty heavy dumbbells for single arm rows(at least 10 reps)
Set 1-5 [15 to 20 reps use the same weight or raise it for the last 2 sets]

B-Lunges
Set 1-2[Use light weight with at least 20 reps]
Set-3-4[Double the weight with at least 16 reps]
Set 5[Same as set 1]

Group 4 [10-20 reps,4-5 sets,1 minute rest]
A-Pullups
You can do 5-8-10-8-5 reps for set 1,2,3,4,5 respectively

B-Barbell shrugs 
Set 1-2[Use weight with 20 reps ]
Set 3-4[Double the weight with 15 reps]
Set 5-6[Same as set 1]


Cool Down (20 s):
1-Standing quad stretch
2-Inner thigh stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch
9-Deep glut stretch


And its done!nice job ,i hope you liked this workout as much i did,and drink lots of water ,eat healthy and sleep well,see you next time .Peace ;)

The Ultimate Leg Workout for Summer:Build your quads,gluts and hamstring .

The Ultimate Leg Workout for Summer:Build your quads ,gluts and hamstring .

Today we're working on our lower body ,we're getting those legs jacked and strong ,boys and girls ,those who wants to wear shorts and those who wants the bikini to fit perfectly ,this workout is for you .
Our workout is combined of 3 groups of 2 exercises each ,we're gonna keep our heart rate high with minimum rest between the sets .
That been said let's do it!


Warm up(20 s) :
1-Slow high knees
2-Slow butt kicker
3-Side leg swings
4-Leg swings
5-Lunges
6-Squat
7-Jog in place
8-Jumping jacks

Warm up sets [5-6 sets ,10-20 reps,1 minute rest]
Group 1:

Set 1 
A-Calve raises [Light weight with at least 25 reps]
Super set or 1-2 minutes rest
B-Hip Thrust [Unloaded bar]
Set 2
A-Calve raises [Same weight as set 1]
Super set or 1-2 minutes rest
B-Hip Thrust [Loaded bar,5-10 kg with an easy 20 reps]
Set 3
A-Calve raises[add 50-100% the first weight with at least 15 reps]
Super set or 1-2 minutes rest
B-Hip thrust [Same weight as set 2]
Set 4
A-Calve raises[Same weight as set 3]
Super set or 1-2 minutes rest
B-Hip thrust [add 100% the first weight with minimum 15 reps]
Set 5
Same as set 4
Set 6 
A-Calve raises [Same as set 1]
Super set or 1-2 minutes rest
B-Hip thrust [Same as set 2]


Group 2 [5-6 sets ,10-20 reps ,1-2 minutes rest]

Set 1:
A-Squat[Loaded bar with at least 20 reps]
Super set or 1-2 minutes rest
B-Lunges [Light weight]
Set 2:
A-Squat[Same as set 1]
Super set or 1-2 minutes rest
B-Lunges [Same as set 1]
Set 3
A-Squat [add 100-150% the first weight with at least 15 reps no struggle]
Super set or 1-2 minutes rest
B-Lunges [add 50-100% ]
Set 4
A-Squat [same as set 3]
Super set or 1-2 minutes rest
B-Lunges [Same as set 3]
Set 5 (drop set)
A-Squat [Same as set 1]
Super set or 1-2 minutes rest
B-Lunges [Same as set 1]
Set 6 
Repeat set 5

Group 3 [3-4 sets ]:
Set 1-4:
A-Pistol squat [5-10 reps]
B-Sumo squat [15 reps with a manageable weight]

Note;You can assist yourself with a chair for the pistol squat

Cool down:
1-Standing quad stretch
2-Inner thigh stretch
3-Downward dog
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch

And it's done guys !Good job ,hope you enjoyed this routine ,please drink lots of water ,eat healthy and sleep well see you .Peace.

The Six Sets of Death :Best Upper Body Pump for Max Gains

The Six Sets of Death :Best Upper Body Pump for Max Gains:

Hello everyone ,hope you had a great day,in this workout routine i'am gonna show you the best six sets for maximum gains .
The workout is combined of 6 sets with 6 exercises each ,we're hitting all the upper body muscles ,with minimum or no rest between the exercises ,it will makes you sweat like crazy,that's been said let's head into it !

Warm up sets [3 sets ,12-15 reps,45 s rest ]:
1-Shoulder pass through
2-Scarecrow rotation
3-External rotator cuff rotation
4-Bent over reverse flyes

Note:warm up with a super light weight .


The Six Sets of Death:
Here we go guys ,we're getting to the serious part ,in this routine we're doing 6 sets of 6 exercises,with minimum rest between the exercises ,and about 2-4 minutes rest between the sets,now prepare your dumbbells ,a barbell, your water bottle and Let's do it !

Set 1 [15-20 reps ,light weight ,unloaded bar]
A-Decline Bench Press
B-Seated Rear Delt Raises
C-Biceps curls
D-Barbell row
E-Overhead Triceps extensions (unilateral with dumbbells or bilateral with a z bar)
F-Arnold Press

2-4 minutes rest

Set 2 [15-20 reps ,Double the first weight (100%) ,loaded bar]

2-4 minutes rest

Set 3 [Repeat Set 2]

2-4 minutes rest

Set 4 [15-20 reps ,(150%) the first weight ,loaded bar(max)]

2-4 minutes rest

Set 5[Same as Set 4]

2-4 minutes rest

Set 6 [Drop set,same as Set 2]

FINISH

Cool Down (20 seconds):

1-Arm cross stretch

2-Tricep stretch

3-Chest stretch

4-Isometric rotator cuff stretch

5-Wide-Leg Forward Fold

6-Downward dog

7-Cobra stretch

8-Supine twist stretch

And it's done ! ,good job guys ,i hope you enjoyed this quick and hard routine ,drink lot's of water,eat healthy and sleep well see you next time .¨Peace .

The Best Leg Workout for a Bigger Butt

The Best Leg Workout for a Bigger Butt:

Hello everyone today is a special day ,because it's a leg day ,Yaay! i know some of you are not that excited ,but let's be honest getting a good leg pump is so satisfying,we all love the feeling when we're not able to walk the next day , so today we're gonna take care of them,in this workout we're doing 3 groups of 2-3 exercises each ,with 1-2 minutes between sets ,now prepare your favorite playlist ,a bottle of water ,and let's head into it !


Warm up (20 s) :
1-Arm cross side steps
2-Toe touch circles
3-Slow butt kicker
4-Slow high knees
5-Leg swings (L+R)
6-Side leg swings (L+R)
7-Squat
8-Lunges
9-Jog in place


The Strength Routine:

Group 1 [4-5 sets,10-20 reps ,1 minute rest]

A-Calve raises
B-Good morning  squat

Set 1-2 (unloaded bar)
Set 3-4 (loaded bar )
Set 5 (unloaded bar)

Note:Doing the good morning squat is a good way to warm up the body ,it's a movement supposed to hit the hamstring (the good morning)and the quads (squat)

Group 2 [4-5 sets ,10-24 reps ,1-2 minutes rest]

A-Squat
B-Lunges

Notes:You can do a drop set with a squat or stay in a comfortable weight and do the sets ,
-Lunges are done with a weight that is controllable ,with at least 20 reps .

Group 3 [3-4 sets ,10-20 reps ,1-2 minutes rest]

A-Hip thrust
Super set with:
B-Flexing the quads for 15 seconds
1-2 minutes rest
C-Pistol squat

Notes; In doing the pistol squat you can assist yourself with a chair ,or do it on a smith machine the trick is to contract the glut through the movement and to stand on your heels .
-Hip thrust can be done with a box ,the edge of the bed ....you choose ,do at least 15 reps with a comfortable weight .

Cool down:
1-Standing toe touch stretch
2-Standing quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch


And it's done !,good job guys ,hope you enjoyed as much as i enjoyed this routine please drink lots of water ,eat healthy and sleep well,see you .Peace.

Back and Shoulders Ultimate Strength Workout :Build 3D Delts and Thick Back .

Back and Shoulders Ultimate Strength Workout :

Hello everyone today we're doing a back and shoulders workout ,for this workout we're doing 4 groups of 2-3 exercises ,4-5 sets with 1-2 minutes rest ,using dumbbells and a barbell ,now prepare your favorite playlist ,a bottle of water ,and let's head into it !

Warm up (free form):
1-Slow butt kicker
2-Arm swing side steps
3-Slow high knees
4-Toe touch circles
5-Squat push-pull
6-Lunges
7-Walkdown
8-Shoulder pass through
9-Arm circles
10-Jog in place


The Strength Routine:

Group 1[3 sets ,10-30 reps,1 minute rest ]

A-Steated rotator cuff external rotation
B-Bent over rear delt raises

Note:This is a warm up set use light weight only

Group 2[4-5 sets,10-30 reps,1-2 minutes rest]
A-Deadlift
B-Bent over reverse flyes

Notes: Use a barbell or dumbbells for the deadlift
-We're repeating the bent over exercise because it's as much as a back exercise than a shoulder exercise ,so redoing it with a slight heavy weight will benefit both.

Group 3[4-5 sets,10-20 reps,1-2 minutes rest]
A-Lateral raises
B-Bent over barbell row
Super set with:
C-One-arm dumbbell row

Group 4[3-4 sets,10-20 reps,1-2 minutes rest]
A-Shoulder press
B-Dumbbells Shrug
Super set with:
C-Front plate raises

Notes:For the variation of the shoulder press it's recommended to start with dumbbells and finish it with the barbell shoulder press
-For the Front plate raises exercise focus on contracting the back muscles of the traps,not much on your front delt .

Cool down (free form):
1-Standing Toe touch stretch
2-Arm cross stretch
3-Isometric rotator cuff stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child pose
8-Supine twist stretch


And it's done ! good job guys hope you enjoyed this workout ,please drink lots of water ,eat healthy ,sleep well and see you next time .Peace.

Full Chest ,Triceps and Biceps Routine with Dumbbells Only

Full Chest ,Triceps and Biceps Routine with Dumbbells Only :

Hey guys today we're doing our customary and favorite combination ,chest and arms ,but with a slightly different pace ,we're focusing on getting a full contraction of the muscles especially the chest
,not worring about the weight but on getting good quality reps ,and enough work for the muscles involved ,that's been said .LET'S DO THE REAL WORK !

Warm up (free form):
1-Arms circles
2-Arm crossover swings
3-Shoulder  pass through (use a band or a shoelace)
4-Walkdown
5-Standing supine twist
6-Isometric rotator cuff stretches (do it in a corner of your closet ,or the open door)


Strength Routine:
Now we're getting to the real part ,in this routine our main focus is to work especially the muscles involved in the exercise ,that means we're using the lightest weight possible to get at least 15 reps of the exercises (Chest ,Triceps ,Biceps),and feel it in those precise muscles ,if you get tired and start to feel other muscles ,Stop ! rest or lower the weight ,for exemple :Triceps kickback is a triceps movement ,but it involve other muscles like the front delt ,the lower back ...your job is to keep as much contraction for the main muscles wish is the triceps ,that involve using the right weight and the right amount of reps.
Enough said let's do that shit !

Group 1 [4-5 sets,15-20 reps ,1-2 minutes rest ]
A-Dumbbells chest press
1-2 minutes rest
B-Triceps kickback

Notes:
-You can do the Decline version of the chest press using a matte on the floor and rising your hips
-Use light weight for the kickbacks

Group 2 [4-5 sets,15-20 reps,1-2 minutes rest]
A-Dumbbells chest flyes
Superset with :
B-Push ups
1-2 minutes rest
C-Biceps Curls

Note ;Also for the chest flyes ,you can do the decline version on the floor ,

Group 3 [3 sets,15-20 reps,1-2 minutes rest]
A-Pullover
Superset with:
B-Dumbbells chest scoop
1-2 minutes rest
C-Skull crushers

Note:
-The dumbbells chest scoop is a unilateral movement done using a light weight ,in a standing position ,raise the dumbbells to a 45 degree in front of you like you're doing a front delt raises ,but with a scoop motion ,while contracting the chest muscle ,feel the contraction in the pectorals .

Cool down (Free from):
1-Arm cross stretches
2-Triceps stretches
3-Chest stretch
4-Isometric rotator cuff stretches
5-Wide leg Forward fold
6-Downward dog
7-Cobra stretch
8-Supine twist stretch

And it's done !
Good job guys ,i hope you drink enough water and eat a clean mean after this,see you next time .Peace .

Legs and Shoulders Full Strength Routine With Dumbbells :Burn Fat and Gain Muscles.

Legs and Shoulders Full Strength Routine With Dumbbells :

Hello everyone today we're trying a different variation ,we know training legs is kinda tiring and serious ,why not doing another body while getting the most out of it ,and that's what we're doing today ,we're super-setting a leg exercise with a shoulder exercise ,that means no rest between the exercise ,we're keeping the rest period between sets short ,so to increase fat burn ,prepare your dumbells and your favorite playlist and LET'S DO IT !

Warm up (free form)
1-Toe touch
2-Slow high knees
3-Legs swing
4-Squat
5-Lunges
6-Side lunges
7-Walkdown
8-Arms crossover
9-Arms rotations

Note:if you feel doing more warm up exercises ,do it !

Strength Routine:
In this routine we're doing 2 groups of 4 exercises each ,in the set we're doing a leg exercise A superset with a shoulder exercise B ,rest 1-2 minute and do the other two exercise C (legs) superset with D(shoulders) ,then repeat the set 4-5 times

Group 1 [4-5 sets ,10-20 reps ,1-2 minutes rest]

A-Stiff leg deadlift
Superset with
B-Bent over reverse flys
Rest 1-2 minutes 
C-Bulgarian split squat
Superset with
D-Lateral raises

Group 2 [4-5 sets ,10-20 reps ,1-2 minutes rest]

A-Sumo squat
Superset with
B-Shoulder press
Rest 1-2 minutes 
C-Pistol squat
Superset with
D-Dumbbells Shrugs

Notes:
-Use dumbbells for the sumo squat here's how to do : In the standing position, move your feet to wider than hip distance apart, with your toes pointing outwards at 45 degree angles. Grab a dumbbell in both hands or one dumbbell between your two hands and hold them in front your body. Keep your back straight and press your shoulders down away from your ears.
-You can assist yourself in the pistol squat with a bench

Burnout sets (optional)
A-Calve raises
B-Rear delt flys

Note:for the rear delt flys sit on a chair bend yourself forward, rest your chest on your knees ,raise a little bit your calves , hold the dumbbells (not to much grip) and do the flyes ,focus on your rear delt and squeeze on top .

Cool down:

1-Standing toe touch
2-Standing quad stretch (bend the knee backward to your gluts )
3-Arm cross stretch
4-Inner thigh stretch
5-Pigeon stretch
6-Deep gluts stretch
7-Cobra stretch
8-Child pose
9-Supine twist
10-Butterfly stretch


And its done ! ,good job guys ,please drink lot's of water during the day ,eat healthy ,and rock the world ! ,see you next time peace ;)