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Namaskar 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 last day of our Muscle Building 
Series Day 6

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In today’s video we will cover the Triceps 
and Hamstrings

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Dear viewer, do follow this series closely

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and tell me how you liked it in the comment 
box

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Let’s start the video

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We will begin by training our triceps and 
the first exercise will be

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Seated Cable French Press

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For which you will need a rope like this

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and you have to sit straight like this

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From here you will lift up the rope

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till the time your elbow becomes straight.

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Squeeze your triceps here

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and breathe out

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And then release it slowly.

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You have to keep in mind while releasing 
that

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you cannot bend backwards like this. You 
must sit straight.

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So basically, from here you will lift

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and focus on the muscle.

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(Music Playing)

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You have to do 3 sets

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Keep increasing the weights in every set

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And complete about 10 to 12 repetitions

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The second exercise we will perform is Close 
Grip Bench Press.

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For this you have to lay down straight on 
the bench

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Grab the bar and keep a close distance of 
 Approximately 8 inches between the two hands

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After that, slowly bring the bar down

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Basically towards your lower chest

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From here, using the triceps we will push 
the bar upwards

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And lift the bar up fully. Allow the elbows 
to be straight.

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We will squeeze the triceps And we will breathe 
out.

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Then again bring it down steadily

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and continue the movement

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Whenever you lift the bar  You must breathe 
out

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(Music Playing)

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The number of repetitions in every set will 
be 10

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The number of sets will be 3

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The third exercise will be One Arm Cable 
Pushdown

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For this you will require a D handle

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Firstly, you slightly bend forward from your 
pelvic bone

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And fix your elbow And

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from here you will have to press the handle

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Till the time your elbow gets straight

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This will squeeze your triceps

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And you have to breathe out

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Just keep in mind while releasing that you 
must not leave the handle fully.

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You have to make a 90 Degree angle

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And continuously maintain the muscle tension

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(Music Playing)

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I will complete 12 repetitions using this 
hand

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and 12 repetitions using the other hand

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and that will make 1 set.

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The number of sets to be completed will be 
3.

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Fourth and last exercise for triceps that 
we will do is called

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Lying Cross Dumbbell Extension

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For this exercise you have to lie down straight 
on the bench.

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Firstly, you will bend your face

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And slowly bring the dumbbell down from here 
close to your ear

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And from here you will lift the dumbbell 
using your tricep muscle

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Remember that whenever you lift the dumbbell 
Your elbow will not move

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So basically, your elbow will remain still

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And lift the dumbbell from here

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Till the time your elbow doesn’t become straight

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Squeeze your triceps and breathe out

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Slow and steady. Focus on your tricep muscles.

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Your muscle-mind connection must be strong

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(Music Playing)

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The number of repetitions in every set will 
be 12

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I have to perform the same thing using both 
hands

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And the number of sets will be 3

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After training tricep muscles now we will 
train our hamstrings

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For which our first exercise will be

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Lying Leg Curl

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For this exercise...  Whenever you lie down

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make sure that your knees are below the pads

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Lie down...

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From here you have to lift the pad in full 
range of motion

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So that you can squeeze your hamstring muscles

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and breathe out

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And release it very slowly

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Without jerking

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Now lift again

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Focus on your hamstring muscles And release 
it slowly…

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(Music Playing)

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The number of sets will be 4

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Increase the weight in each set

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Basically each set will be a failure set

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The number of repetitions in every set will 
be 10 to 12

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The second exercise that we are performing 
is Reverse Lunges

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Which I will be performing on the Smith Machine

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Firstly, keep the bar on your neck

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After that you have to drag one leg backwards

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And bend both the knees equally

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And breathe out

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while you stand back up, you have to breathe 
out.

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Just make sure whenever you’re sitting down 
 Your front knee does not cross your toe

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Perform the exercise in a controlled manner

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So that you can focus on your muscle

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As soon as you’re done with 15 repetitions

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You will perform the same movement with your 
other leg right away

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That will make up 1 set

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The number of sets you have to perform are 
3

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In the third exercise I will perform 2 exercises 
in supersets

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Of which the first exercise is Hyper Extension

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Firstly, I have to adjust this as per my 
height

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Meaning that the edge of these pads

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Must be placed below my pelvic bone

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After that please ensure that your legs are 
properly supported

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Take a firm grip and support

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And now from here You must bring your upper 
body down

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As if your upper body is hanging onto your 
hamstring

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Now from here onwards,  Using the strength 
from your hamstrings Lift your body up

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in a full range of motion

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Squeeze your glutes and hamstrings

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Hold on for a second and then breathe out

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Your muscle-mind connection must be strong

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So you can involve your muscles in the exercise 
properly

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(Music Playing)

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As soon as you’re done with 12 repetitions

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Start preparing for the next exercise in 
the superset right away

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For the next exercise (Bend Over Hamstring 
Stretch) you will require a stepper

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On which you will stand straight

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Bend your knees And hold both your toes with 
your hands like this

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Now from here you will bend both your knees 
backwards Fully…

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Feel the stretch in your hamstrings

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Breathe out

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And return to the initial position

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So you have to continue this movement

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2… 3… Proper control is critical here

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4… 5…

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And just like this if you complete 15 repetitions

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Then you will have successfully completed 
1 set

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And the number of sets that you need to complete 
Will be 3

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Now I will perform the fourth and last exercise 
for Hamstring muscle Which is

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Hip Extension

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For this exercise you will need a strap

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Which you have to attach to the pulley

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After that move slightly away from the machine

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Bend forward from your pelvic bone

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Take support using both your hands

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And the leg with which you are performing 
the exercise

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Make it stiff and bring it backwards

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In a full range of motion… And bring it back

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Please ensure that while bringing your leg 
back

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It should cross the other leg which is in 
resting position

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So basically your muscle should remain in 
continuous tension

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Now from here you may jerk slightly

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Breathe out…

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As soon as I am done with 15 repetitions

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I will perform 15 repetitions with the other 
leg

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Which will make 1 set

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I will slightly increase the weight in the 
next set

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While performing 12 repetitions

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But my total number of sets will be 2

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So this was our video for today

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I hope you have enjoyed it

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And on this note we will end our Muscle Building 
Series

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I hope this Muscle Building Series will help 
you all extensively

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But again if you want to learn about Muscle 
Building

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And learn about the Training and Diet plan 
for 12 Weeks

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For that you will have to visit our website 
yatindersingh.in

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Where you can find out Ebook ‘Road to Muscle 
Building’

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For which the link has been given in the 
description box

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So you can buy the ebook

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I will keep on bringing kind of videos to 
you

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Take care of yourself. Take care of your 
health.

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Goodbye.

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Namaste.