Hi Everyone! Today in this video I will show you the gym where I train its called Total Fitness
and I will show you my Pull Workout
as you can see on the left hand side
and on the other side there is a Junior Gym.
They have wide range of Cardio Equipment.
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this is their free weight section where you will find the squat racks, benches & dumbbells.
They have 200 metre running track around the gym.
Tyres
Battle Ropes
Sleds
Punching bags
They also have 4 studios
for group exercise classes.
so we will start with the warmup on the Ski machine
your feet shoulder width apart
elbows to 90 degrees
and keep your core tight
its a really good machine
to do a full body low impact workout
I usually do 1000 metre on this
our first exercise is straight arm pull
keep your arm straight
elbows slightly bend
pull the bar towards your thighs
our second exercise is Pull-ups
it's one of the best exercise
to build size & strength
in your arm & back muscles.
so I do these two exercises to activate my lats then I start the main workout.
straight arm pull I normally do
3 sets of 15 reps
and I usually do 3 sets of 8 to 10 pull ups
3rd exercise is Barbell row let's go
hands shoulder width apart
bring the bar close to the belly
and squeeze your shoulder blades
look at the floor
don't look at the mirror
to checkout your form as that will put strain on your neck
I usually do 4 sets
of 15
12
10
8 reps
I gradually add the weights in every set
our 4th exercise is Lat Pull Down
while performing lat pull down
lift your chest up
bring the bar close to the mid chest
squeeze at the bottom and stretch at the top.
I usually do 3 sets
15
12
10 reps
and I repeat the same process with all my exercises.
5th exercise is Face Pull
Pull the rope towards your face
and elbows going to the side
Squeeze the shoulder blades
after this we gonna do 21's bicep curls
idea is to do 21 reps
to really pump it up
7 lower to mid
7 top to mid
and 7 full range
After this our last exercise is preacher curl
Now make sure you don't lift your elbows
Now really squeeze your biceps at the top
Now we'll do some stretching
Now we'll start with child pose, knees wide , big toes together,
hips sit back and relax your lower back
Your arms to the side, stretch your lats
and to the other side
clasp your hands behind your back
squeeze your shoulder blades to open your chest
couple of forward fold swings
lift your belly, bend your knees, hands towards the floor
stretch your shoulders
and to the other side
thank you so much for watching this video guys
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take care, have a good day, goodbye.