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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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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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Chest lift

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Core Tight

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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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Like this…

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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!