Muscle Building Workout Series – Day 1 | Chest Shoulder and Tricep workout


What’s up guys Sanskar Kashyap here back with another video. So those who haven’t watched my previous video do check it out I have explained the entire workout split of this series in that video. what we are going to train on which day and most importantly why This is day 1 of this series Push workout 1 The chest portion of this particular workout is going to be focused on overall development of the chest The first exercise is flat bench press. Perform 1-2 warm up sets and 4 working sets of 8-12 reps and last sets will be a drop set Aim for 5-6 solid self reps in the last set and then do a drop set immediately after that The weight in the drop set will be around 60% of the original weight In my case the original weight was 90kg and then I dropped down to 60kg You have to do as many reps as you can in the drop set meaning go to failure. Next exercise is Incline dumbbell press, 3 sets 8-12 reps each Take a slight low incline don’t take too high of an incline around 30 degrees Next exercise is weighted dips and dips are very important. Dips in my opinion is the best exercise to target lower chest You can perform decline bench/dumbbell press instead of these but I would recommend you guys to do Dips and you have to take a weight in which you will achieve failure in around 8-12 reps if you are doing less then 8 reps the weight is too heavy and if you are doing more then 12 reps the weight is too light Next exercise is a superset mid range overhead press supersetted with pec dec fly. We have started the shoulder portion of the workout and first exercise is an compound movement I wanted to talk more about dips because I have seen alot of individuals who cannor perform body weight exercises If you cannot control your own bodyweight in space and there is no point of lifting heavy weight in other exercises If you can do 8-12 reps with your bodyweight as of now then its okay slowly try to add more and more weight with time and work on your strength again dips are very very important Next exercise is bend over rear delt rows supersetted with incline crush grip press keep in mind these are not rear delt raises these are rear delt rows. Elbows are at a 90 degree angle at the top when it comes to row Crush grip press will focus a little bit more on the upper inner chest More inner chest because at the time of contraction, upper arm bone that is humer is abducted more and that’s the function of the chest to abduct the humerus bone This one is an superset too single arm tricep pushdown and dumbbell lateral raises With this movement first you have to strech fully at the top and at the time the time of contraction slightly extend your shoulder meaning bring your upper arm behind the line of your body just like kickbacks What this does is that you will get a better contraction is the long head and really good strech at the top That’s why I prefer doing this movement instead of kickback because kickback does have peak contraction but the strech is very poor but with this movement the strech and the contraction both are really good and then move on to dumbbell lateral raises Next exercise is V bar tricep pushdown. I am showing you guys last set because last set is a double drop set Aim for 6-8 reps in the last set and then drop the weight to about 60% of original weight like I dropped from 80kg to 50kg and then to 30kg. Do as many reps as you can in the drop sets to failure Next exercise is both arm dumbbell overhead tricep exercise supersetted with rear delt fly on the pec dec machine The most important thing with this one is range of motion look at my range of motion think about touching your forearms with the biceps and then bring the dumbbell up Range of motion is very important I don’t care how much weight you lift range of motion has to be full Don’t go too heavy on rear delt flies aim for slightly higher rep range around 15-20 reps This is the last exercise of this rouitne single arm overhead tricep extension again with this as well range of motion is very important when for your forearm touches the bicep then bring your arm up fully stretch the triceps and don’t lockout your elbows at the time of contraction If you like the video like the damn video subscribe do hit the bell icon so that you don’t miss any future videos of this series follow me on instagram @noroidsjustrageyt.

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