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Hello everyone! How are you all?
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I am here again with another video.
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Today is the day-5 of muscle building series.
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In this video we will cover the muscle of back, lats
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and few exercises of biceps.
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I hope some of you may have started following this series.
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But if anyone has not started watching it yet,
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go back to day-1 and start doing it.
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I hope you will get positive result from this series.
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Let’s start the video.
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Before starting the video, I want to thank each one of you from my heart
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who has made 'road to muscle building' e-book a huge success.
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Thank you so much
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Some of you is saying that the e-book is very costly
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But I want to tell you that when you are buying this e-book which means you are investing in it
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which will give you 12 weeks training with detailed diet plan
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that is designed by me.
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This e-book has my 20 years’ experience which I have shared in it.
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This e-book is not like normal e-book.
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It has my personal experience which I am sharing with you all.
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Now, maybe you can understand why this is costly
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because I have sacrificed my time, energy and focus.
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So, start investing
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And the people who want to build muscle, do read it. It has everything
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Its link has been given in description box.
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And you can give review either in the comment box or Instagram.
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Thank you so much.
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02:16.1
First exercise is Lat pulldown
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You people may do it in your gyms
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But I will tell you with some variations
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which will pump your muscle
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So basically, we have to do Lat pull down
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So, the grip will be 32 inches
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which we will hold The distance between my both hands would be 32 inches.
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Then sit properly.
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And stretch the handle to your upper chest
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and squeeze your upper back
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You have to connect with muscle.
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And as soon as you do 8 repetition
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You will change the grip And will hold the 16 inches grip
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The distance between both hands will be 16
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After that, same moment you will perform
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Squeeze your upper back, breath out and release
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You must have to note one thing that whenever you release the bar,
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do it slowly
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Your muscle-mind connection must be strong
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And I have to do 8 repetition from this grip.
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It means my number of repetitions in one set will be 16.
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8 repetitions from 32 inches grip
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and 8 from 16 inches
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That will be my one set
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and I have to do three set
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Second exercise is bent over row. It will also have some variation.
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The grip you have to hold must be out from shoulder.
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Soften your knee,
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bent from pelvic bone,
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don’t bent much,
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lift your chest basically 45 degree
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Then stretch the bar close to your abs like this,
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squeeze your upper back and breath out
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And then release the bar slowly
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You have to connect to muscles
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And as soon as you complete your 8 repetition,
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you have to change the grip without any rest
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which will be the curl grip,
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Muscle-mind connection must be strong
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You have to do 8 repetition for the same
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It means you have to do 16 repetitions in one set and
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you have to perform 3 sets
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Third exercise is high pulley row
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For doing this exercise you have to fix the pulley above
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and you will need a de-handle.
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Stand in distance from machine
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Soften your knees And bent from pelvic bone
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Here also you can not bend much
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so you have to bent 45 degree
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And place your one hand on the knee
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You will get stability from this
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You have to stretch the handle
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and then turn the hand and pull it completely
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And here you have to target you Lat muscle
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Squeeze your Lat muscle and then release
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Do it again
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There is confusion as to when you have to breath out
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So, pull the handle and breath out
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Number of repetitions are 12 from one hand
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And 12 again from another hand
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That will be your one set
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And number of set you will do 3
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Fourth exercise will be in two super set
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From which first exercise will be behind the neck Lat pulldown
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For doing this distance between my both hands will be 28 inches
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Then sit down
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Forward bent from pelvic bone.
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Pull the handle down,
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squeeze your neck
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and breath out
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And then release
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When you release you have to note that you don’t lift your shoulder
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Pull, squeeze, hold and breath out
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And when you complete your 10 repetitions
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You will start the next exercise of super set
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The second exercise is Mid row
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In which I am using the V handle
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Hold the handle carefully
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Before starting you have to keep it in mind that you have to retract your shoulders
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and lift your chest
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You will not be bent back or front much.
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You have to sit straight
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And hold the handle close to your chest as much as you can
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Squeeze you back and breath out
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Then release slowly
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And as soon as you complete 10 repetitions of this
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That will be your one set
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and you have to perform 2 sets
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Fifth exercise is cable Lat fly
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See carefully how we perform this exercise
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I will use de-handle here
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Make some distance from machine
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And bent your elbow
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From here you have to stretch the handle to pelvic bone
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and squeeze your Lat muscle And breath out
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Do it again. Release.
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Keep connecting to muscle
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And again, stretch handle to your pelvic bone
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Whenever you stretch the handle to behind
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you have to breath out
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You have to perform it 15 times
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from one hand and 15 from another And that will be your one set
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You have to perform two set of this exercise
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After Lat muscle we have come to biceps muscle
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Whose first exercise is dumbbell curl
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You have to see carefully
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There is some variation.
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You will require two dumbbells.
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Stand straight, chest lift, core tight
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And lift the dumbbell, squeeze your biceps,
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fold it here breath out
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and release
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You have to do 4 repetitions from one hand
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When you will complete your four repetition you will hold the dumbbell from one hand
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and do it same from other hand
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and then again you will do it from first hand hold and
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continue from second hand
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you have to perform 12 repetitions from both hand
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that will be your one set
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and you have to perform three set
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Second and last exercise of biceps is reverse incline bench barbell curl
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For doing this you have to lay down on incline bench
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Your chest must be little out from bench
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After that you will hold a barbell
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where the distance between both hands will be 8-10inches
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Then you will hang the barbell on your biceps,
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and then curl
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And you will continue it till your biceps gets squeezed
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Hold it here for one second
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then breath out
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And then release slowly
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Focus on your biceps muscle as much as you can
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Do it in a control method
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With full range motion.
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We will perform 3 sets and, in each set,
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you have to perform 10 repetitions
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And you have to increase the weight in every set.
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It was all about today’s video
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I hope you have liked the video.
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If you love any video, please do like to encourage us.
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I will come up tomorrow with next video of this series
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which will be the last video
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Till then take care
