1 00:00:00,790 --> 00:00:02,420 Hello everyone! How are you all? 2 00:00:03,890 --> 00:00:06,430 I am here again with another video. 3 00:00:06,430 --> 00:00:10,240 Today is the day-5 of muscle building series. 4 00:00:10,240 --> 00:00:13,460 In this video we will cover the muscle of back, lats 5 00:00:13,460 --> 00:00:15,070 and few exercises of biceps. 6 00:00:15,070 --> 00:00:20,370 I hope some of you may have started following this series. 7 00:00:20,370 --> 00:00:23,090 But if anyone has not started watching it yet, 8 00:00:23,090 --> 00:00:27,520 go back to day-1 and start doing it. 9 00:00:27,520 --> 00:00:31,710 I hope you will get positive result from this series. 10 00:00:31,710 --> 00:00:33,030 Let’s start the video. 11 00:00:46,490 --> 00:00:50,650 Before starting the video, I want to thank each one of you from my heart 12 00:00:50,650 --> 00:00:54,990 who has made 'road to muscle building' e-book a huge success. 13 00:00:55,440 --> 00:00:55,770 Thank you so much 14 00:00:57,830 --> 00:01:02,230 Some of you is saying that the e-book is very costly 15 00:01:02,230 --> 00:01:22,330 But I want to tell you that when you are buying this e-book which means you are investing in it 16 00:01:22,330 --> 00:01:27,430 which will give you 12 weeks training with detailed diet plan 17 00:01:27,430 --> 00:01:30,240 that is designed by me. 18 00:01:30,240 --> 00:01:34,380 This e-book has my 20 years’ experience which I have shared in it. 19 00:01:34,380 --> 00:01:39,380 This e-book is not like normal e-book. 20 00:01:39,380 --> 00:01:45,290 It has my personal experience which I am sharing with you all. 21 00:01:45,290 --> 00:01:49,450 Now, maybe you can understand why this is costly 22 00:01:49,450 --> 00:01:55,930 because I have sacrificed my time, energy and focus. 23 00:01:55,930 --> 00:01:57,990 So, start investing 24 00:01:57,990 --> 00:01:59,740 And the people who want to build muscle, do read it. It has everything 25 00:02:02,610 --> 00:02:03,470 Its link has been given in description box. 26 00:02:03,470 --> 00:02:12,980 And you can give review either in the comment box or Instagram. 27 00:02:12,980 --> 00:02:12,830 Thank you so much. 28 00:02:12,830 --> 00:02:16,790 First exercise is Lat pulldown 29 00:02:16,790 --> 00:02:20,990 You people may do it in your gyms 30 00:02:20,990 --> 00:02:22,220 But I will tell you with some variations 31 00:02:22,220 --> 00:02:25,350 which will pump your muscle 32 00:02:25,350 --> 00:02:27,260 So basically, we have to do Lat pull down 33 00:02:27,260 --> 00:02:34,990 So, the grip will be 32 inches 34 00:02:34,990 --> 00:02:38,910 which we will hold The distance between my both hands would be 32 inches. 35 00:02:38,910 --> 00:02:42,670 Then sit properly. 36 00:02:42,670 --> 00:02:48,520 And stretch the handle to your upper chest 37 00:02:48,520 --> 00:02:51,550 and squeeze your upper back 38 00:02:54,510 --> 00:02:57,330 You have to connect with muscle. 39 00:03:00,980 --> 00:03:04,010 And as soon as you do 8 repetition 40 00:03:06,530 --> 00:03:13,060 You will change the grip And will hold the 16 inches grip 41 00:03:13,060 --> 00:03:16,020 The distance between both hands will be 16 42 00:03:17,980 --> 00:03:22,260 After that, same moment you will perform 43 00:03:22,260 --> 00:03:27,560 Squeeze your upper back, breath out and release 44 00:03:27,560 --> 00:03:32,460 You must have to note one thing that whenever you release the bar, 45 00:03:32,460 --> 00:03:33,020 do it slowly 46 00:03:33,020 --> 00:03:37,540 Your muscle-mind connection must be strong 47 00:03:37,540 --> 00:03:40,270 And I have to do 8 repetition from this grip. 48 00:03:46,750 --> 00:03:53,890 It means my number of repetitions in one set will be 16. 49 00:03:53,890 --> 00:03:56,490 8 repetitions from 32 inches grip 50 00:03:56,490 --> 00:03:59,640 and 8 from 16 inches 51 00:03:59,640 --> 00:04:00,990 That will be my one set 52 00:04:00,990 --> 00:04:03,420 and I have to do three set 53 00:04:04,840 --> 00:04:09,150 Second exercise is bent over row. It will also have some variation. 54 00:04:12,390 --> 00:04:18,020 The grip you have to hold must be out from shoulder. 55 00:04:18,020 --> 00:04:21,270 Soften your knee, 56 00:04:21,270 --> 00:04:23,850 bent from pelvic bone, 57 00:04:23,850 --> 00:04:24,980 don’t bent much, 58 00:04:24,980 --> 00:04:27,550 lift your chest basically 45 degree 59 00:04:27,550 --> 00:04:31,280 Then stretch the bar close to your abs like this, 60 00:04:31,280 --> 00:04:34,030 squeeze your upper back and breath out 61 00:04:34,030 --> 00:04:37,980 And then release the bar slowly 62 00:04:39,620 --> 00:04:41,090 You have to connect to muscles 63 00:04:41,090 --> 00:04:44,640 And as soon as you complete your 8 repetition, 64 00:04:44,640 --> 00:04:49,960 you have to change the grip without any rest 65 00:04:49,960 --> 00:04:52,040 which will be the curl grip, 66 00:05:03,010 --> 00:05:06,120 Muscle-mind connection must be strong 67 00:05:10,880 --> 00:05:14,970 You have to do 8 repetition for the same 68 00:05:15,830 --> 00:05:20,290 It means you have to do 16 repetitions in one set and 69 00:05:20,290 --> 00:05:22,340 you have to perform 3 sets 70 00:05:23,980 --> 00:05:27,160 Third exercise is high pulley row 71 00:05:27,160 --> 00:05:30,570 For doing this exercise you have to fix the pulley above 72 00:05:30,570 --> 00:05:34,040 and you will need a de-handle. 73 00:05:35,460 --> 00:05:37,230 Stand in distance from machine 74 00:05:37,230 --> 00:05:41,350 Soften your knees And bent from pelvic bone 75 00:05:41,350 --> 00:05:44,540 Here also you can not bend much 76 00:05:44,540 --> 00:05:47,790 so you have to bent 45 degree 77 00:05:47,790 --> 00:05:50,640 And place your one hand on the knee 78 00:05:50,640 --> 00:05:52,990 You will get stability from this 79 00:05:52,990 --> 00:05:56,750 You have to stretch the handle 80 00:05:56,750 --> 00:06:02,440 and then turn the hand and pull it completely 81 00:06:02,440 --> 00:06:06,610 And here you have to target you Lat muscle 82 00:06:06,610 --> 00:06:12,050 Squeeze your Lat muscle and then release 83 00:06:12,050 --> 00:06:14,260 Do it again 84 00:06:14,260 --> 00:06:19,050 There is confusion as to when you have to breath out 85 00:06:19,050 --> 00:06:23,060 So, pull the handle and breath out 86 00:06:23,060 --> 00:06:27,040 Number of repetitions are 12 from one hand 87 00:06:27,040 --> 00:06:32,260 And 12 again from another hand 88 00:06:32,260 --> 00:06:34,920 That will be your one set 89 00:06:34,920 --> 00:06:36,540 And number of set you will do 3 90 00:06:36,410 --> 00:06:41,340 Fourth exercise will be in two super set 91 00:06:41,340 --> 00:06:46,240 From which first exercise will be behind the neck Lat pulldown 92 00:06:46,240 --> 00:06:54,150 For doing this distance between my both hands will be 28 inches 93 00:06:54,150 --> 00:06:57,670 Then sit down 94 00:06:57,670 --> 00:07:01,710 Forward bent from pelvic bone. 95 00:07:01,710 --> 00:07:06,850 Pull the handle down, 96 00:07:06,850 --> 00:07:09,320 squeeze your neck 97 00:07:09,320 --> 00:07:11,840 and breath out 98 00:07:11,840 --> 00:07:14,040 And then release 99 00:07:14,040 --> 00:07:22,040 When you release you have to note that you don’t lift your shoulder 100 00:07:23,390 --> 00:07:30,290 Pull, squeeze, hold and breath out 101 00:07:43,760 --> 00:07:45,690 And when you complete your 10 repetitions 102 00:07:45,690 --> 00:07:49,340 You will start the next exercise of super set 103 00:07:49,870 --> 00:07:51,570 The second exercise is Mid row 104 00:07:51,570 --> 00:07:54,590 In which I am using the V handle 105 00:07:56,090 --> 00:07:58,440 Hold the handle carefully 106 00:07:58,440 --> 00:08:05,090 Before starting you have to keep it in mind that you have to retract your shoulders 107 00:08:05,090 --> 00:08:08,260 and lift your chest 108 00:08:08,260 --> 00:08:11,420 You will not be bent back or front much. 109 00:08:11,420 --> 00:08:13,950 You have to sit straight 110 00:08:13,950 --> 00:08:18,770 And hold the handle close to your chest as much as you can 111 00:08:18,770 --> 00:08:20,630 Squeeze you back and breath out 112 00:08:20,630 --> 00:08:25,380 Then release slowly 113 00:08:44,840 --> 00:08:49,450 And as soon as you complete 10 repetitions of this 114 00:08:49,450 --> 00:08:51,010 That will be your one set 115 00:08:51,010 --> 00:08:53,950 and you have to perform 2 sets 116 00:08:54,940 --> 00:08:59,950 Fifth exercise is cable Lat fly 117 00:08:59,950 --> 00:09:02,060 See carefully how we perform this exercise 118 00:09:02,060 --> 00:09:04,050 I will use de-handle here 119 00:09:04,050 --> 00:09:09,240 Make some distance from machine 120 00:09:09,240 --> 00:09:12,350 And bent your elbow 121 00:09:12,350 --> 00:09:16,470 From here you have to stretch the handle to pelvic bone 122 00:09:16,470 --> 00:09:19,920 and squeeze your Lat muscle And breath out 123 00:09:19,920 --> 00:09:23,540 Do it again. Release. 124 00:09:23,540 --> 00:09:25,320 Keep connecting to muscle 125 00:09:25,320 --> 00:09:28,080 And again, stretch handle to your pelvic bone 126 00:09:30,960 --> 00:09:34,720 Whenever you stretch the handle to behind 127 00:09:34,720 --> 00:09:35,950 you have to breath out 128 00:09:45,510 --> 00:09:48,140 You have to perform it 15 times 129 00:09:48,140 --> 00:09:51,690 from one hand and 15 from another And that will be your one set 130 00:09:51,690 --> 00:09:54,860 You have to perform two set of this exercise 131 00:09:54,860 --> 00:09:57,960 After Lat muscle we have come to biceps muscle 132 00:09:57,960 --> 00:10:01,020 Whose first exercise is dumbbell curl 133 00:10:01,020 --> 00:10:02,830 You have to see carefully 134 00:10:02,830 --> 00:10:06,060 There is some variation. 135 00:10:06,060 --> 00:10:08,990 You will require two dumbbells. 136 00:10:08,990 --> 00:10:10,590 Stand straight, chest lift, core tight 137 00:10:10,590 --> 00:10:15,010 And lift the dumbbell, squeeze your biceps, 138 00:10:15,010 --> 00:10:17,710 fold it here breath out 139 00:10:17,710 --> 00:10:19,550 and release 140 00:10:19,550 --> 00:10:22,550 You have to do 4 repetitions from one hand 141 00:10:27,580 --> 00:10:32,040 When you will complete your four repetition you will hold the dumbbell from one hand 142 00:10:32,040 --> 00:10:43,050 and do it same from other hand 143 00:10:43,050 --> 00:10:48,050 and then again you will do it from first hand hold and 144 00:10:48,050 --> 00:10:57,170 continue from second hand 145 00:11:03,010 --> 00:11:08,880 you have to perform 12 repetitions from both hand 146 00:11:08,880 --> 00:11:10,010 that will be your one set 147 00:11:10,010 --> 00:11:14,810 and you have to perform three set 148 00:11:14,810 --> 00:11:19,830 Second and last exercise of biceps is reverse incline bench barbell curl 149 00:11:19,830 --> 00:11:23,510 For doing this you have to lay down on incline bench 150 00:11:23,510 --> 00:11:28,930 Your chest must be little out from bench 151 00:11:28,930 --> 00:11:33,160 After that you will hold a barbell 152 00:11:33,160 --> 00:11:37,990 where the distance between both hands will be 8-10inches 153 00:11:37,990 --> 00:11:42,350 Then you will hang the barbell on your biceps, 154 00:11:42,350 --> 00:11:46,430 and then curl 155 00:11:46,430 --> 00:11:50,280 And you will continue it till your biceps gets squeezed 156 00:11:50,280 --> 00:11:54,850 Hold it here for one second 157 00:11:54,850 --> 00:11:55,010 then breath out 158 00:11:55,010 --> 00:11:57,990 And then release slowly 159 00:11:57,990 --> 00:12:02,290 Focus on your biceps muscle as much as you can 160 00:12:02,290 --> 00:12:09,430 Do it in a control method 161 00:12:09,430 --> 00:12:15,550 With full range motion. 162 00:12:22,510 --> 00:12:25,420 We will perform 3 sets and, in each set, 163 00:12:25,420 --> 00:12:28,990 you have to perform 10 repetitions 164 00:12:28,990 --> 00:12:31,930 And you have to increase the weight in every set. 165 00:12:31,930 --> 00:12:33,990 It was all about today’s video 166 00:12:33,990 --> 00:12:35,080 I hope you have liked the video. 167 00:12:35,080 --> 00:12:40,990 If you love any video, please do like to encourage us. 168 00:12:40,990 --> 00:12:46,970 I will come up tomorrow with next video of this series 169 00:12:46,970 --> 00:12:47,090 which will be the last video 170 00:12:47,090 --> 00:12:49,140 Till then take care 171 00:12:49,140 --> 00:12:51,620 Good bye.