My PULL Workout Explained: Back, Biceps, Rear Delts & Forearms • Legs/Push/Pull Series Ep.3
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- Опубліковано 5 жов 2024
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![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
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Man just revealed his entire personal training routine for free. Respect.
@@tech_to_know imagine things in your head bro..
@@tech_to_know no bro real delts is a pull exercise. Its usually done on a pull day
Every other person does it just a training program dude chill
@@tech_to_know i wasn't talking to you bud. Maybe reyyan was right your imagine things in yo head ☮️
@@tech_to_know the primary action of rear delts is shoulder extension.. so think of it as the opposite of a front raise which is for front delts
Technically posterior or rear delts are used in both push(shoulder pressing)and pull movements but think of a face pull where the rear delts are engaged.. or behind the neck pull down
So while it's not completely accurate to hit rear delts on pull day day it would be far less accurate and out of place to hit them on a push day
1:39 pull up
2:33 cable row 5Xfailure
3:58 lat pulldown 5×failure
5:04 rear delt fiys 5×failure
6:07 Preacher curls 5×failure
7:10 Dumble hammer curls 2×failure
7:56 Rope Cable Crunches 3×failure
8:41 riverse Grip ez bar curls 3×failure
9:25 dumble wrist curl 3×failure
😘😘
Love u bro 😍
Lat pull down 3x failure
Thanks
0. 1:13 Warmup
1. 1:39 Pull Ups (3x8-10)
2. 2:33 Cable Row (5xFailure)
3. 3:59 Lat Pulldown (5xFailure)
4. 5:04 Rear Delt Flys (5xFailure)
5. 6:07 Preacher Curls (5xFailure)
6. 7:10 Dumbell Hammer Curl (2xFailure)
7. 7:56 Rope Cable Crunches (3xFailure)
8. 8:40 Reverse Grip EZ bar Curls (3xFailure)
9. 9:24 Dumbell Wrist Curls (3xFailure)
Thanks a lot bro
thank u
Appreciate it!
P
I have seen you grow.
I came across your english channel when you had 63 subs.
You are an inspiration.
0. Warmup 1:12
Wrist rotation, rotator cuffs, dynamic stretching
1. Pull Ups 1:38
(3x8-10)
2. Cable Row 2:33
(5x8-10)
3. Lat Pulldown 3:58
(5xFailure)
4. Rear Delt Flyes 5:03
(5xFailure)
5. Preacher Curls 6:07
(5xFailure)
6. Dumbell Hammer Curl 7:09
(2xFailure)
7. Rope Cable Crunches 7:56
(3xFailure)
8. Reverse Grip EZ bar Curls 8:40
(3xFailure)
9. Dumbell Wrist Curls 9:23
(3xFailure)
Advantage of Push Pull Routine : You don't get confused when a door has push or pull written on it
Edit : Thanx for the likes.Saket, kadhi bhet zali tar hya comment cha reference dein bro😆
Legit
😂😂😂😂
💯😂😂😂
Legit
*Hehe*
He literally has the perfect body damn.
Deadlift: tu bohot badal gaya hai re Saket💔🌝
Haha. Lol
Kab perform krenge bro deadlift??
@@vaibhavnetke4281 pull day pe agar skip hogya to leg day pe lga lo
Bro i was doing gym since 2 years,last 3-4 months i gave up and i started taking alcohol things and i saw your videos i get inspired and i healed myself as i was in dprssn evn i followed you on instagram too keep inspiring bro loveyouuu♥️🤞🏻
More power to you!
Girls:- Oh come on I can't share my beauty tips
Meanwhile boys:-
Hahaha😂😂 best
😂😂😂🤣
😂😂😂😂😂
just realized how chill guys are hahaha. Girls have so much beef amongst each other man
Be misogynistic
Solely responsible for transforming me into a powerlifter. Love u brother ❤️
Tested your maxes yet?
@@sayandeepbiswas902 Yeah. So for context, I started training 9 months back as a complete beginner to the idea of fitness. Now 9 months in, my bench press 1RM is 220lbs and Squat at 253lbs 1RM (BW 72 kg)
Yet to attempt a deadlift 1RM
@@uriengill2458 Bro Mera aaj first day tha gym usme trainer ne Bola sabhi machine Ka use karlo 20 reps ab kal SE Mai Soch Raha hoon split kardoon sabko par samajh Nahi aata konsi machine chest ke liye hai konsi leg ke liye pata Nahi hai please bata do kya karoon kal se 😭😭mujhe Kuch Nahi pata abhi
@@uriengill2458 aur Mai bade dumbbells par kab Jaun abhi sabse chota uthata hoon
Why did he stop powerlifting
So what did I learn from this series: FAILURE is the key 🗝️ to Success 😜
😂 good takeaway
@@SaketGokhaleVlogs thanks for making my Day brother ❤️ ❤️
BACK AT ITTT 🔥 damnn this series is really going to help me.
Bro your presence creates some kind of positivity...i was little low when i clicked the video but now after the video i m motivated...keep motivating bro...❤️❤️❤️❤️
I learned consistency and discipline from you brother ❤✌🏻⚡
I’m so glad bro :) wishing you a very successful year!
Love you dude. Still sore from yesterday's leg workout. Thinking of chopping off my legs😂😂😂
Same xD
It's been 3 months that I'm following your tips, diet plans and workouts. Though I'm more on the calisthenics side I still work my legs in the gym. You're a motivation for people like me brother. Keep it up, make your fam proud.
And also, the soya chunk recipe is a major part of my diet now.
Bro beginners ke lie sahi hai na ye?
Perfect hai techniques of exercise has to be point
Bro, good video content. One tip that might help you: During the rear delt fly, do not take your arms too far back. The rear delts to not attach to your spine, so they can't bring the shoulder blades together. I applied this to my rear delts fly and felt massive contraction in the rear delts. Try Hypertrophy coach ka rear delt fly video. Helped me a lot.
I can't describe you how much you've contributed and this series takes the mark above anything and everything Thankyou so much for this series.. please let me know if I could ever help you in anyway. Much love ! ❤️
LETSSS GOOOO gotta get the snacks
though this is a fitness channel, i cant be bothered
Like anyone cares 🤷
hehe enjoy bro 👌🏻 (& hope u didn’t overeat)
@@SaketGokhaleVlogs for sureee
1 year from now saket will be the biggest fitness channel in India ❤️ hope this happens and this guy will make this happen
He's best Asian fitness UA-cam channel
5 lakh subs ... Our family is of 5 lakh now ... Congrats brother
Warm up (1:13)
Cable rows 5×failure (2:32)
○Lat pulldown 5×failure (3:58)
○Delt flys 5×failure (5:04)
○Biceps 5×failure (6:12)
○Hammercurls 2×failure (7:10)
○Rope cable crunches 3×failure (7:55)
○Reverse Grip bar curls 3×failure (8:41)
○Dumbbell wrist curl 3×failure (9:26)
pull ups:3x8-10
cable row:5xfailure
lat pull down:4-5xfailure
rear delt flys:5xfailure
preacher curls:5xfailure
hammer dumbell:2x failure
rope cable crunches:3xfailure
reverse ez bar:3x failure
dumbell wrist curl:3xfailure
I dnt think anybody can beat him explaining ❤️❤️❤️👍🏻
Loving the latest series my bro 💪🏻 keep killing it see you soon 😁
hy bro plz check my transformation and give ur feed bake...it's very importent for me to imrove😊
Bhai this series is the best LPP series so far on internet. Exercise selection.. timings.. rest time... sets n reps... Answered every single questions. And you really mastered your editing and videography skills too. Awesome work Saket. Respect for you. Huge respect 👊
Now waiting for the gyms to reopen.. !!
1. Pull ups. (Back)
2. Cable row (Back)
3. Lat pulldown. (Back)
4. Rear delts flys. (Delts)
5. Preacher curls. (Biceps)
6. Dumbell hammer curls. (Biceps)
7. Rope cable crunches. (Abs)
8. Reverse grip barbell curl. ( Arms)
9. Dumbell wrist curl. (Arms)
🙂🙂🙂
Biceps Toh sabka favourite hota hai bhaijaan. Amazing video brother 🙏❤️
Next video will be about celebrating 500k subscribers on youtube. 😂👍❤
didn’t vlog it :( i missed the 500k moment :p
@@SaketGokhaleVlogs Thank you for replying bro, you're my inspiration. It made my day and no worries vlog the 1million moment. It is coming soon💯❤
A foreign youtuber named back guy put you in a youtube rewind fitness and thanks me later
Congratulations for 500k in advance bro... 😍😍🔥🔥🔥
hy bro plz check my transformation and give ur feed bake...it's very importent for me to imrove😊
Congo for 500k jab tumhare 59k subscribe the tab se bohot help mili aapki video se thx you so much bro me aapko milne aavuga ..♥️
1. Pull up,s , 3 sets,rep 8-10
2. cable rows ,5×failure
3. Lat pulldown, 5×failure
4. Rear delt fly, 5×failure
5. Prechair curls 5×Failure
6. Hammer curls 2×Failure
7. Reverse grip curls 3×faliure
8. Wrist curls 3×faliure
I lean more on UA-cam than from School 😂 😂 😂
Saaame
college is also not that much good
in terms of providing knowledge
😂😂
@Mainak Chakraborty now we know he is not a learnt person lol
Ain't the truth
@RetroPCTech ya it's learned, was a typo done at 2 a. m.
You've inspired me to lose weight and get fit buddy
Also you've inspired me to open a channel as well 😉
Love from bangalore ❤
How to combine Cardio n Cross Fit with Legs, Push,Pull?
You can't expect growth.
I'm not a certified trainer or anything, but from what I've read (and followed) you should start with some low intensity cardio (like the cycle) before a lifting session, and end with some HIIT (sprinting, elliptical training) after the lifting session. Try to keep both sessions in the 5-10 minute duration.
@@neerajmeghani6772 good advice bro
Its simple. Just keep a target of hitting 10k steps everyday apart from your workout routine. Walking is highly underrated but imo the best form of cardio. An average individual burns around 350-400 calories by hitting 10k steps.
I too do similar kind of workout ,when I am on a cut I usually finish my workouts early morning and do cardio in the evening on alternate days on and Saturday I do High Intensity weight training which helps alot .Thank you
Bro... This series was a much needed one atleast for me... I was following your old legs,push,pull series, and this updated series will give a change to my without routine... Thanks a lot ❤️❤️
This is a criminally underrated channel! Vlog content quality is kadak! Keep going bro!
Man nothing but respect for you.
You will come across people offering their daily workout and will charge you money but this dude Saket just gave away his workout for free.
Thank you so kuch bro really appreciate it.❤️
Bro, can you share your full-body workout routine? (For beginners)
Warmup - 01:12 ,
1) 01:39 weighted Pull ups 3×8-10
2) 02:34 cable rows 5×failure
3) 03:58 Lat Pulldown 5×failure
4) 05:03 Rear delt flys 5×failure
5) 06:08 Preacher Curls 5×failure
6) 07:09 Dumbbell Hammer curls 2×failure
7) 07:55 Rope Cable crunches 3×failure
8) 08:40 Reverse grip bar curls 3×failure
9) 09:24 Dumbbell wrist curl 3×failure
literally thank u broo... u r most dosn to the earth person I've seen in my lyfff❤️❤️❤️❤️❤️
Oo bhai 😯 guys listen this man is incredible bcoz bhai kaise btaun iska dil bhot bada h yrr ye sab ko free me train kr rha h no fee and upper level training saket bro love u salam h aap jaise logon ko🇮🇳 your such a great man I ever seen in my life not on yt (in life)
Started watching your vlogs from lockdown period and till date have learnt so much from your videos.
Patience, consistency and time is all you need to transform.
It’s now a lifestyle, both proper nutrition and your videos✨✨
1) Weighted Pull- Ups:- 3x8-10 1:38
2) Cable Rows:- 5x failure 2:33
3) Lat pulldown:- 5x failure 3:58
4) Rear Delt Flys:- 5xfailure 5:04
5) Preacher Curl:- 5x failure 6:07
6) Dumbbell hammer curl:- 2x failure 7:10
7) Rope cable crunches:- 3x failure 7:57
8) reverse grip EZ bar curls:- 3x failure 8:41
9) Dumbbell wrist curl:- 3x failure 9:24
Brother why you are not including deadlift for back thickness....or is it not that effective just asking..
This video is. Very much helpfull for all the BIGNERS thankyou very much for.giving this presious knowledge
Mera ek friend mujhe ye series suggest kiya hai and I totally liked it. Kudos to you Saket.
Monday ko leg Tuesday ko push kr liya tha agar ye video nii aati to kal mera gym chhut jata 😭😭😭🤩🤩🤩🤩🤩🤩🤩
Same bro
I'm so fast that even Saket is not giving hearts yet ! 😀
Bro, What about the deadlift.😐
Not a great exercise for hypertrophy, but necessary for strength. The stimulus to fatigue ratio for deadlifts in relation to "aesthetic" muscles such as lats and traps is really not great, so you don't wanna tire yourself out so much with something that's not even gonna be that great for your back hypertrophy in simple terms.
@@DevKumar-ex6zb That depends on how you look at it though, technically it works more muscles than any other exercise, so you get the most bang for your buck, but in terms of pure back development it might not be the best exercise there is
^ exactly what these two guys said. Stopped doing it because there are other back exercises like the ones I mentioned in this video that are better in terms of overall back development for me
Deadlifting used to drain too much of my energy before even getting to all the back hypertrophy stuff :)
You could always do deadlift once a week , incorporate into your pull a or pull B , just be mindful of lower back taxation when incorporating it with a routine involving squats
I remember your 4....5 year old video when you were bulking and college se aane ke baad videos banate the😁
Thanks mere bhai .. himmat chye free of cost me program dene k liye.
At a scale of 10 what would you rate a body's growth without any SUPPLEMENT?
I'd definitely say 9 bro
Because supplement is just like a booster to help you grow but rest everything depends on your hard work.
Being fit is more important, so you can stay fit without any supplement.
it depends what your goal is
for fitness : 9.5
muscle building : 7.5 - 8
professional bodybuilding: 0 or 1-2 (highly genetically gifted)
@@samarthbhat7889 simple and a clear answer :)
@@samarthbhat7889 Professor ho kya??
Kya samjhaya hei
Bhai kaafi easy kr deta supplement humaara nutrition goal achieve krne ko
Bro you and Aryan both have motivated me to start working out again and consistency is the key & we don't need to make workouts complicated as you guys always say🙂
Today I played your video on the TV of my Gym, everyone just stopped and started watching your video.
im so so thankful to you for getting these beautiful and detailed videos for us with so much of hard work. lots of love and success brother.
Respect this mans.....i follow this routine these days
Don't you deadlift for back? Isn't it considered as one of the best exercises to build a good back?
Thats exactly what I was thinking
But if someone does not have strength goals no point getting injured deadlifting cz its a strenuous exercise
And also Greg Doucet (whos training principles Saket follows ) says that deadlifts are the 2nd best back exercise afer vertical pull so mabey he too takes that into consideration
Bro I was wondering the same
@@birajbhattacharya802 It's okay if he doesn't wanna deadlift to increase his strength, but still deadlift is the second best exercise to build your back. Can't one just do light sets with 8-12 reps of those?
@@vedantghorpade3820 yea maybe its just personal choice
He uses sumo deadlift.....
Maine aaj hi rear delts ko skip kiya😔sedlyf agli baar se skip nai karunga
Edit-- ye acha hai ki mai bhi till failure krta hu😌😌
I am first but comments are late.
I like he's using clam music for background and not unnecessary loud music
Yeh 3 vdo ko ab to mene 10 bar dekh liya ha.
Next level of information
9:38 damn those veins 😍🔥🔥🔥🔥🔥🔥
Saket which fitness tracker you use, n is it accurate for steps n calories burned
Calories in any tracker is not accurate.
Honor band
Non is accurate but Fitbit is approximately the most Accurate one
@@TS-od3rc Price bhi tagda hei so simply calculate your steps it should be above 7500 daily. Also Stay active throughout the day. And Also Workout 5 days a week. Fitness tracker and all ki zarurat nahi hei, Aajse 5-10 saal pehle bhi log fit rehte the tab kaha the Fitness trackers.
hy bro plz check my transformation and give ur feed bake...it's very importent for me to imrove😊ll
3:18 ..see at the back the man in PPE kit 😂.....when you are fitness freak but parents want you to be a doctor 😂
QUESTION: You are the only person who has mentioned being shoulder dominated so far. I tried your technique and it did work for me a bit. I am sure it will work better gradually. However, I have an uneven shoulder domination. My left has the issue at front hence your technique worked but my right has the same issue at the back side. Hence it creates issue to tricep work out and this combination makes me struggle with shoulder exercise too. I hope your research on this issue could help me.
I was looking forward for your PULL workout video.
Done with LEGS Workout a day before yesterday,
& today I've done PUSH workout.
Tomorrow I'll do this workout.
खूप धन्यवाद साकेत.
ありがたい
Thank you so much for these videos. I really appreciate for what you have done. I have a question : Do these exercises cover all the body parts? If I follow the progressive overload to these exercises, are they enough to hit all my body parts? Do I need to perform any additional exercise?
I don't think it covers all the body parts. Did you find an answer to this?
@@jasmine.549 Unfortunately, no answer :(
@GOD💀 mature
CONGO FOR 500 K
HALF JOURNEY FOR 1M IS DONE
KESA LAG RAHA HAI
When do you do deadlift , barbell row, t bar row?
Bro you are just awesome.
I am a big fan of yours.
You are my role model.
Pull ups
Seated cable rowing
Let pull down
Rear delts
Preachair curl
Hammer curl
Revers barbell curl
Why did you stop doing deadlifts
He just trains for aesthetics now
PULL DAY
WARMUP:
Rotation wrist DB
Rotator cuff
Rotation
1. PULL-UPS 3*8-10
2. CABLE ROW 5*8-10(60SEC)
3. LAT PULLDOWN 5*FAILURE(40SEC)
4. REAR DELT FLIES 5*FAILURE(40SEC)
5. PREACHER CURLS 5*FAILURE(40SEC)
6. DUMBBELL HAMMER CURL 2*FAILURE(40SEC)
7. CRUNCHES
8. REVERSE GRIP EZ BAR 3*FAILURE(40SEC)
9. DUMBELL WRIST CURL 3*FAILURE(40SEC)
Congrats for 400k brother
I am proud of myself that i had made my own diet and workout plan from Saket. Thank u soo much Bro ❤. Luv frm Assam
1. Weighted pull-ups 4/8-10
2. Cable rows 5/ Failure
3. Lat pull Down 5/ Failure
4. Rear Delt Flys 5/ Failure
5. Preachier Curls 5/ Failure
6. Dumbbel Hammer curls 2/ Failure
7. Rope cable crunches 3/ Failure
8. Reverse gripe ez baar curls 3/ Failure
9. Dumbbel wrist curls 3/ Failure
Man, you should definitely talk about how to "feel" these muscles because a common problem I come across is me not feeling the contractions at all (or at least not in the right muscles).
Might be because of bad form? See if you can watch how to do those specific workout with a correct form
@@akashdubey7871 maybe you're right. It doesn't help that my BF percentage is through the roof 😂
Now we are half a million strong🔥🔥
I'll start Workout sone days ago but i don't have gym so i start in my home i have some dumble and one bench for exercise I'll try my best to follow this series... Thnkyu saket😊😊😊
I'm watching his video after a month or so. And man do I see a visible difference 👌
Finished my push workout today was totally satisfied with what I did , gonna follow your push pull and leg series for 3 months straight wish me luck bhai and keep making such contents very helpful :)
Bro Congracts for 500k 🎉✌️❤️
I am 15 years old and I just started bro. And I'm using ur routine which is 🔥
Congratulations for half a million
🎂🎂🥳🥳🥳
Hope n pray u go more a head n conquer ur dreams
I subscribed your channel bcz of this series
Aage bhi aise hi workout series laate rhie
500k subscribers, congrats
Dude backguy featured you in his 2020 rewind!
Congregations for 500k😍😍
He deserve more subscribers
Thankyou, for giving me this workout it helps me alot 😃😃💯💯
This is the content I have been recently looking for Brother.Thanks for this one, totally appreciated.
Thank you so much for sharing❤️
Great teachings❤️👌
You deserve a great respect brother. You shared your PT routine with entire world out their. I have been following you since 2019 . It's a great progress brother really wanted to meet you and love to train wit you once in my life. :)
Congrats for 500k subscriber
Beautiful video. Loved it. Gonna save this. This is a gem for all those who are genuinely in there to do right by their body. God bless. Cheers.
I started LEGS PUSH PULL after watching previous series unloaded by Saket✌
Thanks bhai for these videos, they will help me alot