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Muscle-Building Workout and Diet


[Music] [Music] hi everyone welcome today’s video today I’m going to show you my pool workout routine I wound up with hyperextensions and pull-ups because my plan was to do rack pulls as a first exercise and these two exercises warm up all the muscles that I’m using while doing rec poles I [Music] started with 60 kilograms the rep range was like 10 to 14 and I increase the way by 40 kilograms in each set and finally I hit 180 kilograms and I did like eight to nine reps what I do rectals I really concentrate on flexing my abs because it helps me to keep my spine in a neutral position and I try to concentrate pulling the bar toward my body while I’m pushing my hips on the front rather than just lifting the bar up it causes more lat engagement in the movement and it’s good because the lattice seam is Dorsey has a function as a spine flexor so it helps me to keep my spine safe [Music] the next exercise is one-armed lat pulldown I try to rotate my arm out so my elbow should be facing toward the ground and I concentrating on pulling my elbow toward my waist rather than just pulling the weight and use more biceps in the movement I did three sets of twelve the next exercise was seated cable rows and I try to engage my lats more in the movement and this is the reason why I try to keep my elbows down if you want to work on your whole back I suggest you to break this movement into two parts so first you should pull your shoulders back and close your shoulder blades and after you can pull the way I did four sets between 10 and 16 reps [Music] and after I was doing pull-ups between 8 to 12 reps using the same method [Music] after pull-ups I change to let push downs and it’s nothing special the things what I’m concentrating on are keeping the elbows slightly rotated out and keeping the angle constant in the elbow joint I usually do three or four sets anywhere between 10 and 20 reps and if I feel my triceps during this exercise it’s a good sign that I have to decrease the weight the next exercise was faithful and I concentrated more on the real doubts so I rotated my arms out and I try to pull the weight toward the sides not simply back it helps me to concentrate more on the real doubt and it makes the exercise more effective I did four sets between 10 and 20 reps and here comes everybody’s favorite muscle the biceps I was doing seated biceps curls with the dumbbells and I try to keep the rep range above 10 and I really like to do it seated because it gives me a less opportunity to cheat I cannot bounce I cannot help with my body and I cannot use momentum to lift the weight up before I start the exercise I pull my shoulders back and I close my shoulder blades it causes a longer range of motion and more effective biceps work I did three sets of seated biceps curls between 12 to 16 reps and after I change to standing by sub-scores and I did two sets of 10 to 12 if I had to pick only one exercise for the biceps probably this would be that I just simply love it and this works the best for me [Music] and finally five sets of seated side raises 12 to 16 reps in each set all right guys so that was my pool workout if you enjoyed it don’t forget to like and share and you can subscribe to my youtube channel by clicking on my picture on the screen for more upcoming workout and diet videos thank you for watching and we’ll see each other next time [Music]

4 thoughts on “How to get muscular back – Pull workout routine explained

  1. pretty cool just wait with time full have more sub is better to write the sets on the video and use some name like how to get a muscular back😄

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