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Greetings to all my viewers!
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How are you all?
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I’m back with a new workout video today.
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You all have been requesting me in the comments
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to make a new Muscle Building video series,
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and I’m here today with Day 1 Muscle Building for
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Chest and Abs.
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After demonstrating the chest exercises,
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I will also share an exercise for shoulder muscles
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and I will share with you the reason for it during the video.
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Stay tuned for the next 6 days
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as we will be releasing a new video each day
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so you can find out which muscles will be covered in our next video.
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This series will help people who have trouble trying to build muscle.
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Let’s start the video!
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We have a good news.
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The ebook for muscle building ‘12 weeks of diet building’
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has been launched on our website yatindersingh.in.
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This book will help you extensively for muscle building.
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I have designed the book myself and it provides a detailed diet program for 12 weeks.
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Two workout schedules have been added to this book.
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You will follow the first schedule for 6 weeks and then the second schedule for the next 6 weeks.
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I have shared detailed instructions for every exercise in the E-book.
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We have further discussed diet-related concerns
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regarding the time for meals,
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type of food to be consumed
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-both vegetarian and non-vegetarian food items have been covered in this book.
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Additionally, the book consists of detailed suggestions and instructions for
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the use of supplements.
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This ebook will answer all your queries for muscle building.
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Please visit the description box for the download link.
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02:53.0
Let us begin our first exercise.
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1.Smith machine flat bench press:
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The smith machine helps me control the weight.
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Lie down and make an arch on your back
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and keep your feet on the floor.
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Your hands will grab the handles in a position
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that it is outside your shoulders.
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As you proceed with the exercise,
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make sure that the bar is at the centre of your chest
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-neither too low nor too high.
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Lift the bar, squeeze your chest and breathe out.
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The number of repetitions for this first warm up set will be 15.
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The second set, that is, my preparation set will have 10 repetitions,
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with a slightly heavier weight.
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The last 2 sets will be my Failure sets,
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where I will perform 8-10 repetitions with maximum weight.
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2.Second exercise: I will perform two exercises in supersets.
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The first exercise is incline dumbbell press.
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Please make sure that the bench is angled at 25 Degrees.
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Grab two dumbbells and lie down while maintaining the arch on your back.
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Bring the two dumbbells close to your upper chest slowly
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and start pushing them up as you squeeze your upper chest
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and breathe out.
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Your target is the upper chest and muscle-mind connection is crucial here.
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As soon as you are done with 10 repetitions,
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move on to the second exercise of the superset.
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The second exercise of the superset is FLat Dumbbell Fly.
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You need a flat bench for this one.
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Lie down and bring the two dumbbells from the top very slowly,
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not bringing it down too low but maintaining the muscle tension.
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Whenever you lift the dumbbells, breathe out.
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Each set will consist of 10 repetitions,
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and the total number of sets being 3.
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Try to increase the weight in the next sets and maintain 10 repetitions.
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3. High Incline Barbell Bench Press:
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Place the bench at an angle of 35-40 Degrees.
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After lying down, retract your shoulders
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and maintain the arch on your back.
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Grab the bar in a manner that
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your hands are slightly outside your shoulders.
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Keep the body tight and lift the bar.
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Focus on your upper chest.
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Keep it slow and steady.
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Please make sure your shoulders are not strained.
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Focus on your upper chest.
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Complete 10 repetitions for each set
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and maintain the same gradual increase in weight with the following sets.
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4.Supersets:
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First exercise is Bent Arm Barbell Pullover.
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Use a medium sized barbell,
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and the grip will be within your shoulders.
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Lie down while ensuring your elbows are slightly bent,
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gradually pull the barbell down (from behind your head)
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and bring it back up,
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squeeze your chest and breathe out.
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Keep in mind that the shoulders are not strained.
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Keep it steady and slow.
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The number of repetitions will be 12,
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and after completion of one set,
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go ahead with the second exercise for the superset.
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The second exercise for the superset is Weighted pushups.
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Keep weights on your upper back
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and slowly perform push ups while squeezing your chest and breathing out.
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Try at least 12 repetitions in 2 sets with a gradual increase in weight.
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The fifth exercise is a shoulder exercise
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and the reason we have added this is because
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the chest exercises have already trained the shoulder muscles,
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which is why we will further train these muscles
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(not extensively but upto a healthy extent).
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The name of the exercise is
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Seated Military Press
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We will need a bar
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and place our feet on the floor.
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My upper back will be supported by the bench.
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The distance between my two hands will be shoulder-width
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and I will lift the bar straight up,
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hold it up for a second
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and breathe out,
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then bring it down in a controlled manner.
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The focus is on your shoulder muscle.
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The number of repetitions will be 12
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and the number of sets will be 4.
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We will now add 3 ab exercises.
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6.Decline Sit Ups:
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Use a decline bench,
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attach your legs properly
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and lie down slowly
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while touching your lower back to the bench
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and come back up while squeezing your abs.
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Going down fully will strain your lower back and that is not recommended.
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Keep about 20-25 repetitions
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and the number of sets will be 3.
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7.Hanging Reverse Crunches:
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I am using an equipment for this exercise,
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but you can perform this while hanging from a bar as well.
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Bring your legs together
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and bring your knees closer to your chest,
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squeeze your abs and breathe out.
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Please make sure to keep the movements slow and steady.
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Try to complete each set till failure,
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but maintain repetitions of about 15-20 in every set.
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And the number of sets should be 3.
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8.Knee Held Crunches:
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Lift your legs in the air and perform crunches.
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Make sure to squeeze your abs and breathe out.
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Keep about 15-20 repetitions in this exercise and maintain 2 to 3 sets.
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Hope you liked the video as always.
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We will meet tomorrow with a new video targeting new muscle groups.
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Tell me in the comments below, which muscles will we be targeting tomorrow.
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Take care. Goodbye.
