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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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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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Lay down

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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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and hit it

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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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Breath out

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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