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Muscle-Building Workout and Diet


What’s up Warriors. It’s Amit Today we are going to workout back and trapezius muscles Always warm up or stretch your back so as to minimize risk of injury Back to back we are going to do pull ups and t-bar rows Pull ups is an excellent exercise to increase the thickness of back muscles pull ups also engages biceps muscles like brachialis and brochioradialis and also engages pec major muscles breathe in as you go down and breathe out as you go up t-bar rows engages lats muscles terres major and posterior shoulder muscles Make sure that your back is in straight line. Your back should never be rounded Otherwise you will injure your lower back If you are facing difficulty while doing pull ups then you can use resistance band Using resistance band during your pull ups will make it easier for you to do pull ups Breathe out when the weights come near your chest. Breathe in when your hands are perfectly straight Next we will super-set seated cable rows and pull-overs Cable rows engages rhomboids , latsimmus dorsi erator spinae from lower back and lower trapezius muscles from upper back Make sure that your back should not be rounded during the exercise otherwise you will injure your lower back Pull-over engages rhomboids , lats and even chest muscles Breathe in when you take the dumbbells behind your head Your hands should be slightly bent during the exercise Breathe out when the dumbbells is exactly above your chest You should not see what weights other persons are lifting in the gym how many sets or repetitions other people are doing etc You should always focus on yourself and your goals rather than what people are saying or doing in the gym breathe out as the bar comes near your body breathe in when your hands are in a straight line Next week you have to increase the weight by four to five percent of what you are lifting currently and similarly you have to complete ten sets of ten repetitions with same weight You can download the workout and recipe pdf below from the description box of the video Wide grip lat pull down is an awesome exercise for width of back muscles Main muscles which lat pull down engages is lats , rhomboids and lower trapezius Breathe out as the bar touches your upper chest and breathe in as your hands are straight during the exercise You have to do ten sets of ten repetitions with same weight For advanced athletes, you have to take twenty seconds of rest in between the sets Next week you have to increase weight by four to five percent of what you are currently lifting and similarly you have to do ten sets of ten repetitions Barbell shrugs mainly engages upper trapezius and laveitor scapula muscles Breathe out when you are pulling the barbell away from the ground Breathe in when the barbell goes towards the ground Next week you have to increase the weight by four to five percent of the current weight you are lifting And similarly you have to do ten sets of ten repetitions with same weight That’s back and trapezius workout of German Volume Training : Mass Machine This is Amit. Signing off

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