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Hello everyone. How are you all?
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I am here again with another video of our muscle series.
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It is day-4 of muscle building
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and today we will train shoulder & abs.
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Let's start our video.
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Before going ahead, a lot of people asking me about
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how to buy road to muscle e-book
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So, I am telling you the process quickly
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If you click on the link given in description box, you will see the e-book,
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there you click on add to cart
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You will see proceed to check out,
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where you will see a form where you will fill the details
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and generate a password.
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From which you can login to website
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after which click on place order
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and you can pay through card, paytm, upi etc.
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You will get a confirmation email with an invoice
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You can download e-book from that email or website.
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I hope you will get the process.
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01:55.0
First exercise will be Arnold Press.
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We will do this exercise by sitting with two dumbbell
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And lift the dumbbell up by rotating them
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Whenever you lift the dumbbell breath out
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Hold for a second
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and then lift back the dumbbell
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When you turn the dumbbell you have to take care of your wrist,
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you have to do it slowly
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by targeting your shoulder muscle
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Slowly lift it up and breath out.
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We will do 4 number of sets of this exercise.
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First set will be warm up
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in which you will take light weight and will do 15 repetitions.
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In second set you will add some weight
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and number of repetitions will be 12
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And last two sets will be failure set
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in which you will try to lift maximum weight
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and will do 8-10 repetitions.
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Second exercise is behind the neck barbell press.
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For doing this you will need a barbell
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Which you will hold like wide grip, means out from shoulder.
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After which take bar slowly down
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and lift with rhythm,
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squeeze your shoulder and breath out
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you have to take one thing in mind that you don’t have to take bar completely down
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we will do two sets of this exercise
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both of two sets will be failure sets
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means you will do heavy weight
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but repetitions must be 8-10
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you must have to do this exercise very carefully.
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Third exercise is incline one arm dumbbell side lateral
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in which we have inclined the bench
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this exercise must not have done by so many people
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but it is very effective exercise for your middle deltoid.
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Lift your dumbbell and breath out.
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Target your middle deltoid here.
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you have to keep in mind that
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you must not lift dumbbell more and cant lift it down more,
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there must be balance you have to hold dumbbell from middle
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and lift the dumbbell breath out.
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I will do 15 repetitions from one hand
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and same I will do with another hand
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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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But my two sets will be failure set
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in which I will do 12 repetitions
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Fourth exercise is one arm cable side lateral.
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I will target my middle head in it too
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I will be needing a d-handle
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You have to keep in mind that you must not be distant with machine
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you must stand near it
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And hold it from one hand
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and hold handle from another hand from where you will lift the handle
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You will lift it to target middle head and leave it
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You have to note that you don’t have to lift it more
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And you have to stretch it to your pelvic bone
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You have to involve your shoulder
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I will show you.
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Whenever you lift the handle, breath out
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And the more you focus on your muscle it will be great.
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I will do three sets
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And in each set, I will keep the number of repetitions 12
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and will continue to add weight
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And I will perform it from another hand too.
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Fifth exercise is Incline bench reverse fly
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In this exercise, I will target my rear lateral.
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I will need an incline bench
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on which I will lay down with my chest on it
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I will need two dumbbells
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You have to note that you will lift the dumbbell from rear delt,
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which means you don’t jerk it.
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Whenever you lift the dumbbell breath out.
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Focus on rear lateral and leave the dumbbell.
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in a control way
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So you can target your muscle
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You don’t have to perform this exercise with heavy weight
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because it very small muscle
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try doing it from lighter weight
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And number of repetitions you can do 15-20
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and number of sets is three.
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Sixth exercise is one arm dumbbell rear lateral
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In this exercise also, we will target our rear lateral
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Support your one hand,
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soften your knee and bend down
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And hold dumbbell from rear lateral strength
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You can target rear lateral as much as you can,
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also squeeze
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Do it in a control way
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so that you can hit your muscle
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Muscle mind connection must be strong
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You don’t have to train this exercise with heavy weight
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take moderate weight.
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Do two number of set and perform 12 repetitions in each set
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Seventh exercise is front cable raise
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In which we will target out front muscle
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For which I have connected a straight handle from cable.
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My both hands distance must be beside the shoulder.
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Now I will do forward bent with my pelvic bone
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And I will lift the handle parallel to my shoulder
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Please note that, while performing this exercise
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your handle must not go up beyond your shoulder.
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Just lift your front muscle and squeeze it
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Muscle mind connection must be good
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while performing exercise
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Number of set will be three
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and you have to increase the weight in each set
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And repetition will be 12 in each set
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After training shoulder muscle will do abs training
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In which we will perform three exercises
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First exercise is Knee V ups
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You have to take support of your both hands
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and kept your both legs close
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Lift your knees close to your chest
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Squeeze your abs and breath out.
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You just have to focus that
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you have to squeeze your abs muscle in every repetitions
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Number of repetitions will be 20 in each set
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and number of set three
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Second exercise of abs muscle is Twisting sit ups
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Take support of anything to make your legs stable
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Bend your knees
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Go down Come up and twist
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Go back And then up And bent down. next side
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Rhythm and control must be good
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Each set must have 20 repetitions
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and number of set again three
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Third and last exercise of abs muscle is toe touch crunches.
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In which you have to lift both the legs
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Take your hands back
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And then try to touch your toes
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and squeeze your abs
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And breath out
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Three sets you have to perform
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And each set must have 20 repetitions
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This was our todays video
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I hope you have liked it.
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I will share the Day-5 Exercise with you tomorrow.
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Good bye. Take care
