1
00:00:00,930 --> 00:00:02,340
Greetings to all my viewers!

2
00:00:02,370 --> 00:00:03,430
How are you all?

3
00:00:03,550 --> 00:00:07,280
I’m back with a new workout video today.

4
00:00:07,290 --> 00:00:10,390
You all have been requesting me in the comments

5
00:00:10,400 --> 00:00:12,600
to make a new Muscle Building video series,

6
00:00:12,610 --> 00:00:17,270
and I’m here today with Day 1 Muscle Building 
for

7
00:00:18,380 --> 00:00:20,450
Chest and Abs.

8
00:00:20,460 --> 00:00:21,780
After demonstrating the chest exercises,

9
00:00:21,790 --> 00:00:24,400
I will also share an exercise for shoulder 
muscles

10
00:00:24,890 --> 00:00:27,030
and I will share with you the reason for 
it during the video.

11
00:00:28,180 --> 00:00:30,870
Stay tuned for the next 6 days

12
00:00:31,160 --> 00:00:34,020
as we will be releasing a new video each 
day

13
00:00:35,490 --> 00:00:39,660
so you can find out which muscles will be 
covered in our next video.

14
00:00:39,670 --> 00:00:44,560
This series will help people who have trouble 
trying to build muscle.

15
00:00:45,750 --> 00:00:47,220
Let’s start the video!

16
00:01:00,620 --> 00:01:04,130
We have a good news.

17
00:01:04,310 --> 00:01:10,670
The ebook for muscle building ‘12 weeks of 
diet building’

18
00:01:10,680 --> 00:01:16,030
has been launched on our website yatindersingh.in.

19
00:01:16,380 --> 00:01:20,950
This book will help you extensively for muscle 
building.

20
00:01:21,410 --> 00:01:31,280
I have designed the book myself and it provides 
 a detailed diet program for 12 weeks.

21
00:01:31,910 --> 00:01:40,500
Two workout schedules have been added to 
this book.

22
00:01:42,010 --> 00:01:50,680
You will follow the first schedule for 6 
weeks and then the second schedule for the 
next 6 weeks.

23
00:01:52,530 --> 00:02:01,980
I have shared detailed instructions for every 
exercise in the E-book.

24
00:02:03,890 --> 00:02:07,390
We have further discussed diet-related concerns

25
00:02:07,400 --> 00:02:10,310
regarding the time for meals,

26
00:02:11,330 --> 00:02:14,810
type of food to be consumed

27
00:02:17,330 --> 00:02:21,830
-both vegetarian and non-vegetarian food 
items have been covered in this book.

28
00:02:22,490 --> 00:02:25,410
Additionally, the book consists of detailed 
suggestions and instructions for

29
00:02:25,420 --> 00:02:28,920
the use of supplements.

30
00:02:31,240 --> 00:02:39,410
This ebook will answer all your queries for 
muscle building.

31
00:02:39,420 --> 00:02:51,350
Please visit the description box for the 
download link.

32
00:02:51,360 --> 00:02:53,000
Let us begin our first exercise.

33
00:02:53,010 --> 00:02:56,920
1.Smith machine flat bench press:

34
00:03:06,720 --> 00:03:11,520
The smith machine helps me control the weight.

35
00:03:11,530 --> 00:03:21,990
Lie down and make an arch on your back

36
00:03:22,000 --> 00:03:25,390
and keep your feet on the floor.

37
00:03:27,630 --> 00:03:30,320
Your hands will grab the handles in a position

38
00:03:30,330 --> 00:03:32,000
that it is outside your shoulders.

39
00:03:32,010 --> 00:03:33,740
As you proceed with the exercise,

40
00:03:33,750 --> 00:03:39,940
make sure that the bar is at the centre of 
your chest

41
00:03:40,560 --> 00:03:42,060
-neither too low nor too high.

42
00:03:42,070 --> 00:03:48,330
Lift the bar, squeeze your chest and breathe 
out.

43
00:04:09,660 --> 00:04:16,760
The number of repetitions for this first 
warm up set will be 15.

44
00:04:16,990 --> 00:04:20,100
The second set, that is, my preparation set 
will have 10 repetitions,

45
00:04:20,110 --> 00:04:22,040
with a slightly heavier weight.

46
00:04:25,510 --> 00:04:29,230
The last 2 sets will be my Failure sets,

47
00:04:29,240 --> 00:04:33,390
where I will perform 8-10 repetitions with 
maximum weight.

48
00:04:35,290 --> 00:04:39,960
2.Second exercise: I will perform two exercises 
in supersets.

49
00:04:39,970 --> 00:04:43,540
The first exercise is incline dumbbell press.

50
00:04:46,370 --> 00:04:49,550
Please make sure that the bench is angled 
at 25 Degrees.

51
00:04:51,000 --> 00:04:59,050
Grab two dumbbells and lie down while maintaining 
the arch on your back.

52
00:05:01,810 --> 00:05:05,970
Bring the two dumbbells close to your upper 
chest slowly

53
00:05:08,000 --> 00:05:11,250
and start pushing them up as you squeeze 
your upper chest

54
00:05:11,260 --> 00:05:13,990
and breathe out.

55
00:05:15,110 --> 00:05:21,910
Your target is the upper chest and muscle-mind 
connection is crucial here.

56
00:05:36,710 --> 00:05:40,760
As soon as you are done with 10 repetitions,

57
00:05:40,770 --> 00:05:44,420
move on to the second exercise of the superset.

58
00:05:45,880 --> 00:05:49,290
The second exercise of the superset is FLat 
Dumbbell Fly.

59
00:05:49,800 --> 00:05:52,070
You need a flat bench for this one.

60
00:05:54,590 --> 00:05:59,250
Lie down and bring the two dumbbells from 
the top very slowly,

61
00:05:59,260 --> 00:06:27,950
not bringing it down too low but maintaining 
the muscle tension.

62
00:06:27,960 --> 00:06:31,120
Whenever you lift the dumbbells, breathe 
out.

63
00:06:50,490 --> 00:06:54,710
Each set will consist of 10 repetitions,

64
00:06:54,720 --> 00:06:57,250
and the total number of sets being 3.

65
00:06:57,980 --> 00:07:02,560
Try to increase the weight in the next sets 
and maintain 10 repetitions.

66
00:07:03,610 --> 00:07:07,680
3. High Incline Barbell Bench Press:

67
00:07:07,690 --> 00:07:13,910
Place the bench at an angle of 35-40 Degrees.

68
00:07:17,110 --> 00:07:23,300
After lying down, retract your shoulders

69
00:07:23,310 --> 00:07:26,130
and maintain the arch on your back.

70
00:07:26,140 --> 00:07:28,590
Grab the bar in a manner that

71
00:07:28,600 --> 00:07:30,460
your hands are slightly outside your shoulders.

72
00:07:32,520 --> 00:07:39,500
Keep the body tight and lift the bar.

73
00:07:39,510 --> 00:07:42,210
Focus on your upper chest.

74
00:07:42,220 --> 00:08:03,190
Keep it slow and steady.

75
00:08:08,480 --> 00:08:12,970
Please make sure your shoulders are not strained.

76
00:08:12,980 --> 00:08:14,720
Focus on your upper chest.

77
00:08:14,730 --> 00:08:18,210
Complete 10 repetitions for each set

78
00:08:18,220 --> 00:08:21,710
and maintain the same gradual increase in 
weight with the following sets.

79
00:08:21,720 --> 00:08:22,580


80
00:08:22,590 --> 00:08:27,000
4.Supersets:

81
00:08:27,010 --> 00:08:29,950
First exercise is Bent Arm Barbell Pullover.

82
00:08:29,960 --> 00:08:33,550
Use a medium sized barbell,

83
00:08:33,560 --> 00:08:37,200
and the grip will be within your shoulders.

84
00:08:37,210 --> 00:08:38,720


85
00:08:38,730 --> 00:08:44,460
Lie down while ensuring your elbows are slightly 
bent,

86
00:08:44,470 --> 00:08:56,920
gradually pull the barbell down (from behind 
your head)

87
00:08:56,930 --> 00:08:59,070
and bring it back up,

88
00:08:59,080 --> 00:09:01,090
squeeze your chest and breathe out.

89
00:09:01,100 --> 00:09:08,470
Keep in mind that the shoulders are not strained.

90
00:09:10,080 --> 00:09:15,870
Keep it steady and slow.

91
00:09:27,770 --> 00:09:32,100
The number of repetitions will be 12,

92
00:09:32,110 --> 00:09:33,520
and after completion of one set,

93
00:09:33,530 --> 00:09:37,560
go ahead with the second exercise for the 
superset.

94
00:09:37,950 --> 00:09:41,120
The second exercise for the superset is Weighted 
pushups.

95
00:09:41,920 --> 00:09:44,770
Keep weights on your upper back

96
00:09:51,930 --> 00:10:00,760
and slowly perform push ups while squeezing 
your chest and breathing out.

97
00:10:13,270 --> 00:10:32,120
Try at least 12 repetitions in 2 sets with 
a gradual increase in weight.

98
00:10:32,130 --> 00:10:36,000
The fifth exercise is a shoulder exercise

99
00:10:36,010 --> 00:10:42,290
and the reason we have added this is because

100
00:10:42,300 --> 00:10:47,960
the chest exercises have already trained 
the shoulder muscles,

101
00:10:47,970 --> 00:10:50,010
which is why we will further train these 
muscles

102
00:10:50,020 --> 00:10:52,190
(not extensively but upto a healthy extent).

103
00:10:52,200 --> 00:10:55,530
The name of the exercise is

104
00:10:55,540 --> 00:10:58,450
Seated Military Press

105
00:10:58,840 --> 00:11:01,140
We will need a bar

106
00:11:01,150 --> 00:11:05,870
and place our feet on the floor.

107
00:11:05,880 --> 00:11:11,090
My upper back will be supported by the bench.

108
00:11:11,100 --> 00:11:15,630
The distance between my two hands will be 
shoulder-width

109
00:11:15,640 --> 00:11:20,110
and I will lift the bar straight up,

110
00:11:20,120 --> 00:11:23,660
hold it up for a second

111
00:11:23,670 --> 00:11:25,220
and breathe out,

112
00:11:25,230 --> 00:11:28,720
then bring it down in a controlled manner.

113
00:11:31,430 --> 00:11:35,270
The focus is on your shoulder muscle.

114
00:11:44,250 --> 00:11:48,090
The number of repetitions will be 12

115
00:11:48,100 --> 00:11:53,160
and the number of sets will be 4.

116
00:11:54,530 --> 00:11:58,790
We will now add 3 ab exercises.

117
00:12:14,530 --> 00:12:18,670
6.Decline Sit Ups:

118
00:12:18,680 --> 00:12:24,250
Use a decline bench,

119
00:12:24,260 --> 00:12:28,550
attach your legs properly

120
00:12:28,560 --> 00:12:33,150
and lie down slowly

121
00:12:33,160 --> 00:12:34,270
while touching your lower back to the bench

122
00:12:34,280 --> 00:12:39,330
and come back up while squeezing your abs.

123
00:12:39,340 --> 00:12:52,130
Going down fully will strain your lower back 
and that is not recommended.

124
00:13:05,210 --> 00:13:08,760
Keep about 20-25 repetitions

125
00:13:08,770 --> 00:13:11,670
and the number of sets will be 3.

126
00:13:12,760 --> 00:13:15,170
7.Hanging Reverse Crunches:

127
00:13:15,170 --> 00:13:16,030
I am using an equipment for this exercise,

128
00:13:17,630 --> 00:13:20,590
but you can perform this while hanging from 
a bar as well.

129
00:13:23,040 --> 00:13:25,010
Bring your legs together

130
00:13:26,830 --> 00:13:29,410
and bring your knees closer to your chest,

131
00:13:29,410 --> 00:13:31,230
squeeze your abs and breathe out.

132
00:13:33,010 --> 00:13:37,010
Please make sure to keep the movements slow 
and steady.

133
00:13:37,010 --> 00:13:52,010


134
00:13:52,010 --> 00:13:57,010
Try to complete each set till failure,

135
00:13:57,010 --> 00:14:00,990
but maintain repetitions of about 15-20 in 
every set.

136
00:14:00,990 --> 00:14:00,290
And the number of sets should be 3.

137
00:14:02,650 --> 00:14:07,450
8.Knee Held Crunches:

138
00:14:07,450 --> 00:14:14,660
Lift your legs in the air and perform crunches.

139
00:14:14,660 --> 00:14:15,350


140
00:14:15,350 --> 00:14:18,640
Make sure to squeeze your abs and breathe 
out.

141
00:14:29,020 --> 00:14:42,220
Keep about 15-20 repetitions in this exercise 
and maintain 2 to 3 sets.

142
00:14:45,670 --> 00:14:49,410
Hope you liked the video as always.

143
00:14:49,410 --> 00:14:54,180
We will meet tomorrow with a new video targeting 
new muscle groups.

144
00:14:54,180 --> 00:14:58,990
Tell me in the comments below, which muscles 
will we be targeting tomorrow.

145
00:14:58,990 --> 00:15:02,010
Take care. Goodbye.

146
00:15:02,010 --> 00:15:04,060
Namaste.