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Greetings to all my viewers! How are you all?
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I’m back with a new workout video today
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Today is the Day 2 of our Muscle Building Series
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Those who haven’t watched the Day 1 video should go watch that first
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and in today's video, we will cover
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Traps and Biceps.
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00:37.1
We will start workout with Trap muscles
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and we will perform the first two exercises in supersets
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of which the first exercise will be
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Cable Upright Row.
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You will need a straight bar.
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The distance between the two hands will be 6 to 8 inches
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After which stand straight
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And lift the two hands and bring the bar closer to the chin
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and squeeze the trap muscles while breathing out
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and release it slowly
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Be careful not to allow any jerking
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Lift slowly
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and focus on the trap muscles
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Whenever you lift, both your elbows should be directed upwards
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and performed slowly
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You need to be perform it great control and slowly
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As soon as your 12 repetitions are over,
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you will start preparing for the second exercise of your superset
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Dumbbell Shrugs
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You will need two dumbbells for this
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Keep them on your side
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Bend your neck downwards
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Try to lift up the both the shoulders upto as much as possible
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and then release it slowly
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You need to keep in mind that many people tend to use very heavy dumbbells
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and they perform dumbbell shifts like this
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So whenever you are performing Dumbbell Shifts,
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you must bring your shoulders closer to your ears,
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squeeze your trapezius muscles,
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breathe out and release it very slowly
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In a highly controlled manner
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As soon as you’re done with 12 repetitions that will be 1 set
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and the total number of sets you will perform will be 3
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The next exercise for trap muscles that we will perform is Barbell Shrugs
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You will require one bar
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The distance between two hands should be 21 inches
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If you would want to measure normally then it should be beyond your shoulders
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Then lift your chest and keep your.Core tight.
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And bend your pelvic bone slightly forward
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Keep your lower back tight
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Again just like you had performed Dumbbell Shrugs
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We will lift both the shoulders and bring it closer to our ears
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Squeeze the trap muscles and leave the bar slowly
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Keep in mind that you cannot move your neck
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And you cannot move your upper body while lifting the bar
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So basically, your upper body will remain tight
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Lift the bar up
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Focus on the trapezius muscles
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Breathe out
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and let go of the bar in a controlled way
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And the number of repetitions for you here will be 15 in one set
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And you have to perform at least 3 to 4 sets
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After training Trap muscles we will now train our Biceps
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For which our first exercise will be
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Kneeling Barbell Curl
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In order to perform this, you must make sure that
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the distance between both your hands will be 8 inches
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After that, you place both your elbows inside your knees
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Many people keep their elbows over their knees,
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but you will not find stability
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because of that and you will not be able to perform properly
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So keep your elbows within your knees
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After that, lift up the bar as much as you can, Squeeze your biceps and breathe out
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And leave the bar slowly
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Keep in mind that everytime you lift the bar up
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Your hips cannot go down
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Basically, your hips will always remain lifted
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But remember to keep your lower back tight
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And release slowly
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Whenever you lift the bar,
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breathe out
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Target your bicep muscles
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Squeeze them
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And release them very slowly
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Slow and steady
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Do 4 sets of this exercise
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The first set will consist of light weight and 15 repetitions
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Second set will be your preparation set
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in which you will slightly increase the weight but you must perform 12 repetitions
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The last 2 sets will be your failure set
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in which you will use heavy weights and will perform 8 to 10 repetitions
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We will perform the next two exercises in supersets
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in which the first exercise is called Lying Cable Curl
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You will need a D handle
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Attach the pulley right at the bottom
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After that hold the two handles
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and lay down at the centre of the machine
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Hold the handles like this
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And you will start pulling from here while squeezing your bicep muscles
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That is, use your full range of motion
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From here slowly start releasing till the time your bicep muscles get stretched properly
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Again start pulling
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Squeeze your biceps
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Breathe out
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You must be slow and steady while performing this
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So that you can target your biceps muscles
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Please keep in mind Whenever you perform this exercise
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You cannot lift up your elbows while pulling And cannot push them down while releasing the handle
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I’ll show you…
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As soon as you’re done with 12 repetitions
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you will prepare for the next exercise in the superset
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The exercise we will perform now is called
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Reverse Cable Curl
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For this exercise you will need a straight handle
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Which we will hold in reverse and the distance between both my hands
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will be within my shoulders
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After that, stand straight. Chest lifted. Core tightened.
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Just make sure while performing this exercise
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that your elbow are not protruding outwards
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So, your elbows must be inwards You have to pull the handle in a full range of motion
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Hold it at the top for 1 second
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Breathe out
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Then release it
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In this exercise you jerk a little bit while lifting the handle
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As soon as you complete 12 repetitions,
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that will become 1 set
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And the number of sets you have to perform are 2
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The last exercise we will perform is Wide Grip Barbell Curl
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In which we will not grab the bar in the normal way, that is the shoulder-width
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But we will use a wide grip, that is outside the shoulders
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After that, stand straight. Chest lifted. Core tightened.
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From here you will lift the bar without jerking
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Using only your bicep strength Performing full range of motion
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Squeeze the biceps
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And release the bar slowly
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Whenever you lift the bar.
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Breathe out
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Perform this exercise in a controlled manner
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so that you can target your bicep muscles
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The number of sets for this exercise will be 3
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Each set will consist of 10 repetitions
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But try to increase the weights in every set
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So this was our video
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I hope you are enjoying this series
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If you follow this series properly,
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I’m sure many of your doubts will get clarified
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if you are willing to build muscles
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I will meet you again with Day 3 of this series
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Till then take care of yourself.
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Take care of your health.
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Keep loving our channel.
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Till then Goodbye, Namaste!
