00:00.3
00:02.8
Namaskar to all my viewers! How are you all?
00:02.8
00:06.1
I’m back with a new workout video today
00:06.1
00:09.9
Today is the last day of our Muscle Building Series Day 6
00:09.9
00:13.4
In today’s video we will cover the Triceps and Hamstrings
00:13.4
00:16.4
Dear viewer, do follow this series closely
00:16.4
00:19.5
and tell me how you liked it in the comment box
00:19.5
00:20.9
Let’s start the video
00:34.0
00:37.8
We will begin by training our triceps and the first exercise will be
00:37.8
00:39.4
Seated Cable French Press
00:39.4
00:43.7
For which you will need a rope like this
00:43.7
00:53.7
and you have to sit straight like this
00:53.7
00:57.7
From here you will lift up the rope
00:57.7
01:00.8
till the time your elbow becomes straight.
01:00.8
01:02.7
Squeeze your triceps here
01:02.7
01:04.1
and breathe out
01:04.1
01:06.5
And then release it slowly.
01:06.5
01:10.1
You have to keep in mind while releasing that
01:10.1
01:14.4
you cannot bend backwards like this. You must sit straight.
01:14.4
01:18.0
So basically, from here you will lift
01:18.0
01:21.0
and focus on the muscle.
01:21.0
01:33.9
(Music Playing)
01:34.5
01:37.1
You have to do 3 sets
01:37.1
01:39.9
Keep increasing the weights in every set
01:39.9
01:43.0
And complete about 10 to 12 repetitions
01:43.0
01:46.4
The second exercise we will perform is Close Grip Bench Press.
01:46.4
01:50.3
For this you have to lay down straight on the bench
01:51.4
01:59.6
Grab the bar and keep a close distance of Approximately 8 inches between the two hands
01:59.6
02:03.4
After that, slowly bring the bar down
02:03.4
02:05.9
Basically towards your lower chest
02:05.9
02:11.4
From here, using the triceps we will push the bar upwards
02:11.4
02:17.3
And lift the bar up fully. Allow the elbows to be straight.
02:17.3
02:19.5
We will squeeze the triceps And we will breathe out.
02:19.5
02:21.9
Then again bring it down steadily
02:21.9
02:25.8
and continue the movement
02:25.8
02:30.0
Whenever you lift the bar You must breathe out
02:30.0
02:41.9
(Music Playing)
02:41.9
02:46.5
The number of repetitions in every set will be 10
02:46.6
02:49.7
The number of sets will be 3
02:49.7
02:54.4
The third exercise will be One Arm Cable Pushdown
02:54.4
02:57.1
For this you will require a D handle
02:57.1
03:03.0
Firstly, you slightly bend forward from your pelvic bone
03:03.0
03:07.8
And fix your elbow And
03:07.8
03:10.9
from here you will have to press the handle
03:11.0
03:14.4
Till the time your elbow gets straight
03:14.4
03:18.7
This will squeeze your triceps
03:18.7
03:20.7
And you have to breathe out
03:20.7
03:25.2
Just keep in mind while releasing that you must not leave the handle fully.
03:25.2
03:28.1
You have to make a 90 Degree angle
03:28.1
03:32.2
And continuously maintain the muscle tension
03:32.2
03:40.0
(Music Playing)
03:40.0
03:43.7
I will complete 12 repetitions using this hand
03:43.7
03:44.8
and 12 repetitions using the other hand
03:44.8
03:46.1
and that will make 1 set.
03:46.1
03:48.5
The number of sets to be completed will be 3.
03:48.5
03:52.0
Fourth and last exercise for triceps that we will do is called
03:52.1
03:54.4
Lying Cross Dumbbell Extension
03:54.4
03:57.8
For this exercise you have to lie down straight on the bench.
03:57.8
04:02.9
Firstly, you will bend your face
04:03.9
04:11.1
And slowly bring the dumbbell down from here close to your ear
04:11.1
04:16.5
And from here you will lift the dumbbell using your tricep muscle
04:16.5
04:21.7
Remember that whenever you lift the dumbbell Your elbow will not move
04:21.7
04:25.6
So basically, your elbow will remain still
04:25.7
04:28.0
And lift the dumbbell from here
04:28.0
04:31.6
Till the time your elbow doesn’t become straight
04:31.6
04:35.5
Squeeze your triceps and breathe out
04:35.5
04:38.6
Slow and steady. Focus on your tricep muscles.
04:40.2
04:42.6
Your muscle-mind connection must be strong
04:42.6
04:55.0
(Music Playing)
04:55.7
04:59.7
The number of repetitions in every set will be 12
04:59.7
05:01.9
I have to perform the same thing using both hands
05:01.9
05:04.2
And the number of sets will be 3
05:04.2
05:09.2
After training tricep muscles now we will train our hamstrings
05:09.2
05:11.2
For which our first exercise will be
05:11.2
05:12.6
Lying Leg Curl
05:12.6
05:14.8
For this exercise... Whenever you lie down
05:14.8
05:19.6
make sure that your knees are below the pads
05:19.6
05:23.8
Lie down...
05:23.8
05:31.4
From here you have to lift the pad in full range of motion
05:31.5
05:33.8
So that you can squeeze your hamstring muscles
05:33.8
05:35.8
and breathe out
05:35.8
05:39.0
And release it very slowly
05:39.0
05:41.2
Without jerking
05:41.2
05:43.9
Now lift again
05:43.9
05:47.8
Focus on your hamstring muscles And release it slowly…
05:47.8
05:56.3
(Music Playing)
05:57.5
06:01.6
The number of sets will be 4
06:01.7
06:04.5
Increase the weight in each set
06:04.6
06:07.6
Basically each set will be a failure set
06:07.7
06:10.0
The number of repetitions in every set will be 10 to 12
06:10.0
06:13.0
The second exercise that we are performing is Reverse Lunges
06:13.1
06:15.1
Which I will be performing on the Smith Machine
06:15.1
06:21.1
Firstly, keep the bar on your neck
06:21.1
06:27.9
After that you have to drag one leg backwards
06:28.0
06:31.6
And bend both the knees equally
06:31.6
06:34.2
And breathe out
06:34.2
06:37.2
while you stand back up, you have to breathe out.
06:37.2
06:43.7
Just make sure whenever you’re sitting down Your front knee does not cross your toe
06:43.8
06:47.5
Perform the exercise in a controlled manner
06:47.5
06:51.2
So that you can focus on your muscle
06:51.2
06:54.5
As soon as you’re done with 15 repetitions
06:54.6
06:58.9
You will perform the same movement with your other leg right away
06:59.0
07:00.8
That will make up 1 set
07:00.9
07:03.2
The number of sets you have to perform are 3
07:03.2
07:09.1
In the third exercise I will perform 2 exercises in supersets
07:09.1
07:12.0
Of which the first exercise is Hyper Extension
07:12.0
07:15.9
Firstly, I have to adjust this as per my height
07:15.9
07:18.9
Meaning that the edge of these pads
07:18.9
07:22.4
Must be placed below my pelvic bone
07:22.5
07:30.7
After that please ensure that your legs are properly supported
07:30.7
07:33.5
Take a firm grip and support
07:33.5
07:37.6
And now from here You must bring your upper body down
07:37.6
07:43.6
As if your upper body is hanging onto your hamstring
07:43.7
07:49.9
Now from here onwards, Using the strength from your hamstrings Lift your body up
07:49.9
07:51.6
in a full range of motion
07:51.6
07:54.0
Squeeze your glutes and hamstrings
07:54.0
07:57.3
Hold on for a second and then breathe out
08:02.6
08:04.8
Your muscle-mind connection must be strong
08:04.9
08:08.6
So you can involve your muscles in the exercise properly
08:08.6
08:19.9
(Music Playing)
08:20.3
08:22.7
As soon as you’re done with 12 repetitions
08:22.7
08:26.8
Start preparing for the next exercise in the superset right away
08:26.8
08:30.9
For the next exercise (Bend Over Hamstring Stretch) you will require a stepper
08:30.9
08:34.0
On which you will stand straight
08:34.0
08:41.2
Bend your knees And hold both your toes with your hands like this
08:41.2
08:48.0
Now from here you will bend both your knees backwards Fully…
08:48.0
08:50.2
Feel the stretch in your hamstrings
08:50.2
08:51.4
Breathe out
08:51.4
08:53.8
And return to the initial position
08:53.8
08:55.7
So you have to continue this movement
08:55.8
09:04.0
2… 3… Proper control is critical here
09:07.0
09:11.3
And just like this if you complete 15 repetitions
09:11.3
09:14.3
Then you will have successfully completed 1 set
09:14.3
09:17.3
And the number of sets that you need to complete Will be 3
09:17.3
09:21.3
Now I will perform the fourth and last exercise for Hamstring muscle Which is
09:21.3
09:22.3
Hip Extension
09:22.4
09:26.4
For this exercise you will need a strap
09:26.4
09:29.1
Which you have to attach to the pulley
09:29.1
09:32.7
After that move slightly away from the machine
09:32.7
09:34.5
Bend forward from your pelvic bone
09:34.5
09:36.5
Take support using both your hands
09:36.5
09:40.1
And the leg with which you are performing the exercise
09:40.2
09:44.8
Make it stiff and bring it backwards
09:44.9
09:48.0
In a full range of motion… And bring it back
09:48.0
09:50.2
Please ensure that while bringing your leg back
09:50.2
09:55.5
It should cross the other leg which is in resting position
09:55.5
09:58.7
So basically your muscle should remain in continuous tension
09:58.7
10:00.7
Now from here you may jerk slightly
10:00.7
10:03.1
Breathe out…
10:10.4
10:13.6
As soon as I am done with 15 repetitions
10:13.6
10:16.3
I will perform 15 repetitions with the other leg
10:16.3
10:17.5
Which will make 1 set
10:17.5
10:19.7
I will slightly increase the weight in the next set
10:19.7
10:23.1
While performing 12 repetitions
10:23.1
10:25.7
But my total number of sets will be 2
10:25.7
10:27.5
So this was our video for today
10:27.5
10:29.8
I hope you have enjoyed it
10:29.8
10:33.9
And on this note we will end our Muscle Building Series
10:33.9
10:37.8
I hope this Muscle Building Series will help you all extensively
10:37.8
10:42.2
But again if you want to learn about Muscle Building
10:42.2
10:47.4
And learn about the Training and Diet plan for 12 Weeks
10:47.4
10:52.4
For that you will have to visit our website yatindersingh.in
10:52.4
10:54.8
Where you can find out Ebook ‘Road to Muscle Building’
10:54.8
10:56.9
For which the link has been given in the description box
10:56.9
10:58.5
So you can buy the ebook
10:58.5
11:01.7
I will keep on bringing kind of videos to you
11:01.8
11:03.8
Take care of yourself. Take care of your health.
