Hanji sabhi ko namaste 🙏 Kaise ho aap sabhi ? Jaise aap Sabne request kiya tha for full week workout plan. Day 1 ka video is here bus ab thoda pyar dikhdo 😊 Share and like 💪
I am following your workout routine and seeing results in just 3eeeks. Thank you so much for the videos you upload. Appreciate your efforts. Even paid trainers won't detail so much as you do 🙏🙏🙏
Day 1: Chest and Triceps Chest: (Incline to Flat) *1.Incline Bench Press: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Upper Pectoral Muscle / Upper Chest)* >Back should Form an Arch > Hold Bar a bit more than shoulder width apart > Bring Down near your collor bone > Down=Chest Strech: Breath in , Up= Chest Contract , Breath Out> > Do it in a controlled manner. *Sets=4 (Warm Up Set+Normal +2 Failure Set)* Warm Up Set : Reps 15 Normal Set: Reps 10 (Slight Increased Weight) Failure Set: Reps 8-10 (Max Weight) *2.Flat Bench DB Hammer Press: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Pectoral Muscle)* > Back Arch Form > Hammer Grip > DB should be close to your chest when down (Chest Strech) > Controlled manner to avoid pain and be effective *Sets: 3 (W+2F)* WU: 10-12 Set FS: 6-8 Set (Max Wt.) *3.Incline Bench DB Fly: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Upper Chest)* > 25* incline > Maintain back arch > Don't go much below your shoulder level *Set:3 (W+2F)* WU: 10-12 Reps FS: 12-15 Reps (Increased Weight) *4.Super Set(Combi Set) Flat Bench Press Smith M/c + Cross Bench DB Pull Over: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html* FBS: > Bar should be lowered towards the centre on the chest > Bring very close to chest > Elbow should not move much Puller Over: > Immediatley after FBS no rest. > Neck should be on the bench > Strech ribcage and chest when owering weight > Pelvic bone should always be lower than the bench > Lift and breath out *Sets:2* Set 1:FBS: 12 Reps + DPU: 12 Reps Set 2:FBS: 12 Reps + DPU: 12 Reps ( Increased Wt.) Triceps:
*5.Triceps Rope Pushdown: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html* > Knees soft and bit bent + Upper body bit forward bent > When down, try to open rope to the fullest > When bringing up, elbow still not more than 90* *Sets:4 (W+N+2F)* WU: 15 Sets N: 10-12 (Med. Wt) F: 8-10 (Max Wt) *6.Lying Tricep Extn / Skull Crusher :**ua-cam.com/video/b5Eg1jRpkUI/v-deo.html* > A bit decline > Elbow Straight, Bar toward forehead > Elbows should not feel strained, don't go for very hevy wt. *Sets: 3 (W+2F)* W: 10-12 F: 10-12 ( Increased Wt.)
Very sincere teachings...I can feel the true effort to teach who ever really want to grasp this knowledge...A perfect workout plan....thank you so much Sir...
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Inclined bp - 4 set Flat dumbell hammer press - 4 set Inc b dmb fly - 3 Flat b bar prss + dumbell behind nck - 2 set Trucrp rope-4 Barbell decline skull crusher-4
@@adruvitpandit5816 jarur bhai jo insaan 3 times mr India ho,mr world,mr asia to body ka experince to hoga hi . un chota mota youtuber ke tarha nhi pack nekla nhi ban gye youtuber.
Love from pakistan, i just started my first ever experience in gym and had no idea what to perform after completing my mix exercises and finally i got this vedios. Very well explained. Salute to you sir. Many Many thanks 🥰💗
You are not only a body builder who has made us proud but also an intellectual person with huge knowledge. Your way of speaking is amazing. Appreciate your clarity in speech. Thanks Yatinder for being on UA-cam. Great day
I am so happy and thankful to you that you made this video. In the past I had gone through your videos learnt many things but this one was missing which I was specifically looking for. Thanks.
When I started watching you your channel was having 1.53 million subs but now your channel growing it has crossed 4.5 million subs May You reach 5 million soon Keep Growing King 🖤 Love from Maharashtra
Namaste Mr Yatendra I am from sri lanka. Living in Saudi Arabia. recently I started to follow your day 1 to day 5 muscle gain video episodes really that very interesting keep it up thank you very much
Yatinder Sir ! This is Dr.Dheeraj , i used to come to Your O2 Fitness in Gurgaon, and i am delighted to see this series of full week work out plan . I moved to London now, hope to see you and train under your expertise, soon once i m back in India , again. Blessings and heaps of best wishes for success and prosperity. Greetings to whole team of O2.
I have seen your video for the first time as i use to follow all foreigners before...but Yatindra singh ji you are the best...very informative video..loved it...thank you so much veerji...
Thank you Yatinder bhaiya aur mai apko batana chahunga ki maine gym workout chod diya tha par apki video se motivation mila aur fir se gym join karliya. Gym mai koi trainer nhi h bas apki video dekh ke seekhne ki kosis kar raha hun. Aap plz aise hi guide karte rahe hame. Thank you and love you bhaiya.
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet* thank you for everything!
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Sir I was following jeet selal previously but his blade cutting series was too difficult for a beginner and quite heavy with some complicated exercises but yours I saw and it's best from now on I m going to follow your workout series @yatindersingh
Hi, we like your videos, and try to follow all tips which you provide. We have one request can you make a schedule plan for the Push, Pull and Leg workout
Hanji sabhi ko namaste 🙏
Kaise ho aap sabhi ?
Jaise aap Sabne request kiya tha for full week workout plan.
Day 1 ka video is here bus ab thoda pyar dikhdo 😊
Share and like 💪
Protein powder bataiye koi
Yatinder Singh thnx sir...mai Kl apka btaya huwa workout krunga
This is very important episode for me thnks sir
Sir koi protein powder bataye for beginners
Sir apse milne ka time or venue bata sakte hai... bohot try kiya but google par bhi koi khaas info nahi hai apke contact k regarding
Never ever seen such a dedicated , honest and humble trainer on youtube
1:37 incline bench 4sets 10-12 reps 2:57 flat bench dumby hammer 3 sets 10-12 reps 4:8 incline bench dumbbell fly 3 sets 10-12 reps 6:47 super set flat bench press ,cross bench dumbbell pullover 2 sets 10-12 reps
1:32 Incline Bench Press
2:47 Flat Bench Dumbbell Hammer Press
4:03 Incline Bench Dumbbell Fly
5:42 Flat Bench Press 1
7:02 Cross Bench Dumbbell Pullover
8:35 Tricep Rope Pushdown
10:03 Lying Tricep Extension
Thanks
🙏🙏
I am following your workout routine and seeing results in just 3eeeks. Thank you so much for the videos you upload. Appreciate your efforts. Even paid trainers won't detail so much as you do 🙏🙏🙏
Sahi bola bhai !! Yatinder sir is an inspirations and his videos
is this really working share ur diet too
I am doing this serious 5th week running, my body is improving so good U R the best coach, Thank u sir.
Day 1: Chest and Triceps
Chest: (Incline to Flat)
*1.Incline Bench Press: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Upper Pectoral Muscle / Upper Chest)*
>Back should Form an Arch
> Hold Bar a bit more than shoulder width apart
> Bring Down near your collor bone
> Down=Chest Strech: Breath in , Up= Chest Contract , Breath Out>
> Do it in a controlled manner.
*Sets=4 (Warm Up Set+Normal +2 Failure Set)*
Warm Up Set : Reps 15
Normal Set: Reps 10 (Slight Increased Weight)
Failure Set: Reps 8-10 (Max Weight)
*2.Flat Bench DB Hammer Press: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Pectoral Muscle)*
> Back Arch Form
> Hammer Grip
> DB should be close to your chest when down (Chest Strech)
> Controlled manner to avoid pain and be effective
*Sets: 3 (W+2F)*
WU: 10-12 Set
FS: 6-8 Set (Max Wt.)
*3.Incline Bench DB Fly: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html** (Upper Chest)*
> 25* incline
> Maintain back arch
> Don't go much below your shoulder level
*Set:3 (W+2F)*
WU: 10-12 Reps
FS: 12-15 Reps (Increased Weight)
*4.Super Set(Combi Set) Flat Bench Press Smith M/c + Cross Bench DB Pull Over: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html*
FBS:
> Bar should be lowered towards the centre on the chest
> Bring very close to chest
> Elbow should not move much
Puller Over:
> Immediatley after FBS no rest.
> Neck should be on the bench
> Strech ribcage and chest when owering weight
> Pelvic bone should always be lower than the bench
> Lift and breath out
*Sets:2*
Set 1:FBS: 12 Reps + DPU: 12 Reps
Set 2:FBS: 12 Reps + DPU: 12 Reps ( Increased Wt.)
Triceps:
*5.Triceps Rope Pushdown: **ua-cam.com/video/b5Eg1jRpkUI/v-deo.html*
> Knees soft and bit bent + Upper body bit forward bent
> When down, try to open rope to the fullest
> When bringing up, elbow still not more than 90*
*Sets:4 (W+N+2F)*
WU: 15 Sets
N: 10-12 (Med. Wt)
F: 8-10 (Max Wt)
*6.Lying Tricep Extn / Skull Crusher :**ua-cam.com/video/b5Eg1jRpkUI/v-deo.html*
> A bit decline
> Elbow Straight, Bar toward forehead
> Elbows should not feel strained, don't go for very hevy wt.
*Sets: 3 (W+2F)*
W: 10-12
F: 10-12 ( Increased Wt.)
Very helpful ❤
This is called egoless gyming😍😍
absolutely! best trainer in the world 🙂
Eggless too
The person(yatinder sir) itself is egoless
Very sincere teachings...I can feel the true effort to teach who ever really want to grasp this knowledge...A perfect workout plan....thank you so much Sir...
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Inclined bp - 4 set
Flat dumbell hammer press - 4 set
Inc b dmb fly - 3
Flat b bar prss + dumbell behind nck - 2 set
Trucrp rope-4
Barbell decline skull crusher-4
Sir, u are the best UA-camr releated fitness, I am your big fan sir
Yatinder and AthleanX are my favorite. AX goes deep into the topic which is nice.
Me also bro 🙏🙏
Please tell me the sets and reps i dont understand hindi
@@adruvitpandit5816 jarur bhai jo insaan 3 times mr India ho,mr world,mr asia to body ka experince to hoga hi . un chota mota youtuber ke tarha nhi pack nekla nhi ban gye youtuber.
@@adruvitpandit5816U
.i
Love from pakistan, i just started my first ever experience in gym and had no idea what to perform after completing my mix exercises and finally i got this vedios. Very well explained. Salute to you sir. Many Many thanks 🥰💗
A good trainer that I had ever seen before
I don’t know am I the only one but I find Yatinder as one of the most honest and pure guy on UA-cam fitness world
You are not only a body builder who has made us proud but also an intellectual person with huge knowledge. Your way of speaking is amazing. Appreciate your clarity in speech. Thanks Yatinder for being on UA-cam. Great day
Maine bahut sari video dekh li aur logo ki ... But aap k jaisa koi nhi bta skta ... Aapki samjhane ki jo trick ... Jabardast 🙏🙏🙏🙏👌👌👌 luv u sir
I am so happy and thankful to you that you made this video. In the past I had gone through your videos learnt many things but this one was missing which I was specifically looking for. Thanks.
Thank you so much sir ..❤️❤️ Lots of love from Nepal 🇳🇵❤️❤️❤️
Chest:
1:25 Incline Bench Press
2:42 Flat Bench DB Hammer Press
3:58 Incline Bench DB Fly
5:28 Flat Bench Press
7:02 Cross Bench DB Pull Over
Triceps:
8:25 Triceps Rope Pushdown
9:55 Lying Tricep Extn
Thank you brother
^_^
👌👌👌
2 yrs pehele ki video mujhe UA-cam ne aaj suggest kiya hai and it was very help full. Thank you sir for teaching us these things.
Exactly what most of us are looking for
Itne video dekhe lekin kisi ne ye nahi bataya k weight increase karna chahiye thank you sir. love. respect.
When I started watching you your channel was having 1.53 million subs but now your channel growing it has crossed 4.5 million subs
May You reach 5 million soon
Keep Growing King 🖤
Love from Maharashtra
I remember when i subscribed there's was only 60k subs ..but this channel is growing touch wood ❤ congrats paaji ☺ May you hit Million soon ❤ 🔥
Mr. Worldwide thank you so much 😊 god bless you 🤗
Please tell me the sets and reps i dont understand hindi
@@Snjzjsghajjsjhshjsjjahs checkout the description box you will get it. It has written in the description box.😊🙏🏼👍
Always 🤴 you are
Namaste Mr Yatendra I am from sri lanka. Living in Saudi Arabia. recently I started to follow your day 1 to day 5 muscle gain video episodes really that very interesting keep it up thank you very much
Sri Lanka's knows hindi how ??
Really u r awsome sir...recntly strtd watchng your vdeo. the way u xplain its lik wow....appreciate.....❤
Mr India, I am loving all your videos, I do not usually comment much on youtube but hard to keep mum for gems like you. Thank you from Calgary Alberta
Masha Allah keep it Brother....
Allah bless you 🙏
Yatinder sir is always humble and great coach...ever. Love from Assam.
Yatinder Sir ! This is Dr.Dheeraj , i used to come to Your O2 Fitness in Gurgaon, and i am delighted to see this series of full week work out plan .
I moved to London now, hope to see you and train under your expertise, soon once i m back in India , again.
Blessings and heaps of best wishes for success and prosperity.
Greetings to whole team of O2.
Sir thank you me abhi yesi sawal puchne wala tha or video mil gaya thank you so much I'm following your every instructions
Day 1: 1:40 3:00 5:00 6:00 7:45 9:00 10:25
I have seen your video for the first time as i use to follow all foreigners before...but Yatindra singh ji you are the best...very informative video..loved it...thank you so much veerji...
Thank you 💖
Thank you Yatinder bhaiya aur mai apko batana chahunga ki maine gym workout chod diya tha par apki video se motivation mila aur fir se gym join karliya. Gym mai koi trainer nhi h bas apki video dekh ke seekhne ki kosis kar raha hun.
Aap plz aise hi guide karte rahe hame.
Thank you and love you bhaiya.
Thank you so much sir from bottom of my heart
Ap ki training mein dam hai energy hai talent bhi hai ...I am impressed bro❤❤keep it up...upload also back to back all day 1 - day 6...thanks
I wish that I had Gym Trainer Like You Yatindrer Sir 🔥🙏🙏🖤
Sir
Can u suggest free hand excercises for chest please...
I do excercises only at home with just dumbell as equipment
The best UA-cam channel for fitness
Thank You sir geee, Love From Pakistan :)
Goodness beaming out from him.. such a gentleman 👏
Sir! Can we increase our muscles by following your workout plan.This is my question
U are the best teacher for fitness. I always follow your instruction. I have been following your instruction .
Thank you sir...! 🙂
Thank you so much,Love from Bangladesh 🇧🇩
Thnk u soo much sir nice vedio today is my chest day and i will surely going to perfome the same exercise 😍
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
My million thanks to Yatinder ji for this video.
Thanks for the video it's amazing
Great variations of exercises sir 👍
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
I am from srilanka ..i watched your every videos .. you are a nice instructor .. i really like to watch your videos ... i am your big fan now ..👍👍👍
Sir plz upload videos early in the morning around 5 o'clock
Mrng main gym krte Hain hmbhi..jldii upload hone se Acha hoga
Night me upload kr a chahiye
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
No 1 couch of India thank you so much for sharing this sir
Masha allah
Excactly what I was looking for. Thanks guys.💪💪💪
6:15 Mayank says : utta le re baba utta le
Sir Aap Bohot Acchi Tareeke se Sikhate ho , Aapko dekh ke hi hum log correct way se fit ho rahe hai .
Dil se Thank you 🔥♥
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet* thank you for everything!
Thank you so much sir. Apne maira problem solve kardi. Ap great ho
0:49😆mayank kaise hoo👨❤️👨🤣🤣🤣
😃😃
mayank ki khol ke lenge
rahul tamasker 🤣😂👍
My name olsa Mayank
How cutely he asked ❤️❤️❤️😘😘
I hve done sme of ur workouts n those gave killer effect thnx champ 💪👍
Is content ke ke liye dher sara dhanyavaad 💐💐❤❤ ..
Itne video dekhe lekin kisi ne ye nahi bataya k weight increase karna chahiye thank you sir. love. respect.
Man from Earth ❤️ yatinder Singh..
Wow you guys are well built. Workout is serious discipline and consistency. Great workout routines. Thanks for sharing.
Monday - Chest and triceps:
Cross trainers, treadmill or cycling - Warmup 10 minutes
Incline bench press Set 1 - 15 reps Set 2+ - 10 Set 3 & 4 - 8-10 max weight
Flat bench dumbbell hammer press Set 1 - 10-12 rep Set 2 & 3 6-8 reps heavy weight
Incline bench dumbbell fly Set 1 - 10-12 reps Set 2 & 3 12-13 reps heavy weight
Flat bench press Set 1 - 12 reps Set 2 - 12 reps heavy weight
Cross bench dumbbell pullover Set 1 - 12 reps Set 2 - 12 reps heavy weight
Tricep rope pushdown Set 1 - 15 reps Set 2 10-12 reps medium weight Set 3 8-10 reps max weight
Lying tricep extension Set 1 10-12 reps Set 2 & 3 10-12 reps max weight
Hi
Dhanyawad sir
Thank you so much sir.. I wanted this video too much bcz I'm a beginner.. ❤❤ lots of love from bihar.. 🙏🙏🙏
Respect humble brother from Nepal
Sir you will soon reach 10 million subscribers... All the best sir... Love you from Hyderabad India...
Yatinder singh bhai bht ala .mey ne follow kia hey schedule.. It really works.. Mashallah . Bht ala.. Aslamalikum adeel from karachi
I've learned a lot from you brother ❣️ Take love from Bangladesh ❣️
Bhai Bahut Pasand Aaya video aur Maine follow bhi Kiya workout me bahut Maza aaya..
Thank you so much sir ji 👌👌👌👌
Through God’s grace, your videos are used and seen by superstar in making. Thank you
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
@@lonepiggy7709 bhai. Kya figure out kiya mujhe bhi batade
The best calm and cool trainer 🥰🥰🥰
great bro Yatinder Singh i like your all videos. Thanks
Yatinder singh ji apke jesa workout koi nahi bata sakta you are great bhiya ji
Love From Pakistan it really amazing to watch all the time
Thank you so much for this perfect guideline!!!!
Egoless video Great video sir Thanks 😊
I was looking for weekly workout vedio & Yatinder sir vedios are always helpful ..
Sir आपका समझाना का तरीका बहुत अच्छा है so great sir
Best teacher for learners
Thank u i didn't any india language but this is the best for me
He is really a humble man
Pranam sir, this was very much needed
Brother pls guide...
i m new to all this gymming
when i searched fr full day workout there were 2 catwgories
..
1. full week workout
2. this one, full week muscle gain workout
whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft
Too good ❤️
Really informative especially for correcting mistakes which are not apparent to beginners. Thank You.
Very detailed presentation.
Very informative
Thank you
Sir I was following jeet selal previously but his blade cutting series was too difficult for a beginner and quite heavy with some complicated exercises but yours I saw and it's best from now on I m going to follow your workout series @yatindersingh
Bohut acha sair jii me aap ki har ek video dekhta hun aur gym me jakar karta bhi hun. Aap aise hi batate rho allaha aap ki umar lambi rakhe.
Sir your explanation method is nice... from Pakistan...
Thank u sir ❤️
Hi, we like your videos, and try to follow all tips which you provide. We have one request can you make a schedule plan for the Push, Pull and Leg workout
Bs Aise Hi Ashirwad Bnaye rakhiye Bhai..Proud Of You And Thank You For MOTIVATE Us❤️❤️❤️❤️😍😘
I have followed single parts exercises till from Today I will definitely follow this workout schedule 🔥Thanks Guy’s
Ye same gym ka saman ghar lakar kar sakte hai kya ye schedules wise ?
Awesome guidance sir 💪🙏🙏🙏
Sir, your voice is very impressive and your training is also
Sir six week completed of muscle gain series . Now pls share next series
You are very nice sir. I am Your follower from Pakistan.
I really really like your vedio im just beginner and your vedio and instruction really help me thank you So Much Sir Ji
I'm also follow your videos.. you are my big fan 🙏🙏❤️❤️❤️
Thanks sir hm apki har video dekhte h or follow bhi krte h bhot bhot shukriya