INSANE BULK "DAY 6- PULL- 2"- 12 weeks Muscle Building Program [FREE] Designed By Jeet Selal

Jeet Selal Aesthetics

27 Dec 202108:40

Summary

TLDRThe video script is a fitness guide focusing on a full-day workout routine targeting the back, shoulders, and traps. It introduces various exercises like rowing, deadlifts, and face pulls with specific sets and repetitions for muscle activation and development. The script emphasizes proper form, control, and the importance of warming up and stretching to prevent injuries. It also suggests a cool-down session with cardio to complete the workout.

Takeaways

🏋️‍♂️ The video script is focused on a workout routine, emphasizing the importance of engaging the back muscles and increasing flexibility.
🔄 The routine includes a variety of exercises with a focus on technical references and proper form to ensure effectiveness and safety.
🕒 The script mentions specific durations and sets for each exercise, such as 2 minutes for warm-up and 3 sets of 12 repetitions for certain movements.
🎵 Background music is used throughout the script to keep the energy up and the pace of the workout consistent.
🔗 The importance of joint mobility is highlighted, suggesting that flexibility in the joints is as crucial as warming up the muscles for the workout.
💪 Exercises like 'Handle of I Dot' and 'New Trangle' are mentioned, targeting specific areas of the back and aiming to activate the muscles effectively.
🔄 The script also includes exercises like 'Seal Row' and 'Dumbbell Row' which are designed to develop thickness in the back and improve posture.
🏋️‍♀️ The workout concludes with a cardio session of 20 minutes to complete the full-day workout, ensuring a comprehensive training session.
👍 The script encourages viewers to like and subscribe for more workout tips and routines, suggesting a series of videos or a channel dedicated to fitness.
🗣️ The language used in the script is motivational, with phrases like 'Do it!' repeated to inspire viewers to push through the workout.
📈 The script implies a progressive approach to fitness, suggesting that viewers should keep doing these exercises to see improvements in their back development.

Q & A

What is the main focus of the exercise routine described in the script?
-The main focus of the exercise routine is to strengthen and develop the back muscles, with particular emphasis on the lats and the midsection of the back.
What is the significance of warming up before starting the workout?
-Warming up is crucial to prepare the muscles for the workout, ensuring they are warm and ready to prevent injuries and enhance performance.
What type of exercise is described as 'Full Workout' with props in the script?
-The 'Full Workout' involves using props such as a foam roller, and it includes exercises that engage the back muscles with a focus on form and technique.
What does the script suggest for maintaining proper form during the exercises?
-The script suggests maintaining proper form by ensuring the barbell reaches the lower back, engaging the lats, and keeping the movement controlled to maximize muscle activation.
What is the recommended rest period between sets in the described workout routine?
-The recommended rest period between sets is 2 minutes, which allows for adequate recovery while maintaining intensity.
What is the purpose of the 'Seal Row' exercise mentioned in the script?
-The 'Seal Row' exercise is designed to develop thickness in the back and to ensure that the movement does not allow for cheating, thus providing a better workout.
What is the importance of engaging the lats and the lower traps during the exercises?
-Engaging the lats and lower traps is important for targeting the specific areas of the back that contribute to overall back development and strength.
What is the significance of the 'Neural Activation' of the muscles mentioned in the script?
-Neural activation is significant for improving the mind-muscle connection, which helps in better muscle recruitment and more effective workouts.
What is the recommended approach for the 'Bent Over Rows' exercise in the script?
-The recommended approach for 'Bent Over Rows' is to perform the exercise with a slight bend at the hips and knees, focusing on engaging the lats and maintaining a neutral spine.
What is the purpose of the 'Fiber Pits' and 'Gas' exercises in the script?
-The 'Fiber Pits' and 'Gas' exercises are designed to target the middle and lower back muscles, improving muscle activation and overall back development.
What is the final exercise mentioned in the script, and what muscle group does it target?
-The final exercise mentioned is the 'Tractor', which targets the back muscles, particularly the waist and the lower back, to improve muscle definition and strength.

Outlines

00:00

🏋️‍♂️ Back Workout Routine Introduction

This paragraph introduces a back workout routine with a focus on using pull variations to engage the back muscles. It emphasizes the importance of warming up and activating the muscles, particularly the lats and traps, before starting the intense workout. The speaker mentions the use of technical references and suggests a slight change for viewers to observe during the exercise. The warm-up includes form rolling, lab work, and incorporating a skim to activate the necessary muscle groups. The aim is to prepare the back for a full workout session.

05:00

💪 Detailed Back Exercise Instructions

The second paragraph delves into the specifics of the back exercises, including the use of handles for grip strength, sets of 12 repetitions with a 10-minute rest between sets, and a focus on the new triangle exercise that targets the overall back area, including the lats and the rhomboids. The exercise is performed with control to ensure the full contraction of the back muscles. The speaker also introduces the 'seal roll' exercise, which is beneficial for developing thickness in the back and does not allow for cheating, thus ensuring the effectiveness of the movement. The paragraph concludes with the mention of a cardio workout to complete the full day's exercise routine.

Mindmap

Keywords

💡Full Workout

A full workout typically refers to a comprehensive exercise routine that targets various muscle groups and provides a complete physical training session. In the context of the video, it suggests a structured program designed to improve overall fitness and muscle development, as indicated by the mention of 'full form intensity' and various exercises being performed.

💡Back

In fitness, 'back' refers to the muscles and areas located on the posterior side of the body, including the latissimus dorsi and traps. The script emphasizes the importance of warming up the back muscles and increasing their mobility, which is crucial for preventing injuries and enhancing the effectiveness of the workout.

💡Exercise

An exercise is a physical activity performed to improve health, strength, and flexibility. The video script mentions several exercises, such as 'seal row' and 'face pull', which are specific movements aimed at targeting different muscle groups, particularly the back and shoulders.

💡Seal Row

The seal row is an exercise that targets the back muscles, specifically the latissimus dorsi. It is mentioned in the script as a movement that can be performed with a certain intensity to develop thickness in the back, contributing to the overall goal of a full workout.

💡Face Pull

The face pull is an exercise that targets the muscles of the upper back and shoulders, helping to improve posture and shoulder health. In the script, it is described as an exercise that activates the muscles, contributing to the overall workout theme of enhancing back development.

💡Repetitions

Repetitions refer to the number of times an exercise is performed in a set. The script mentions specific numbers of repetitions for various exercises, indicating the intensity and structure of the workout routine.

💡Set

A set in a workout is a group of consecutive repetitions of a particular exercise. The script provides information on the number of sets for different exercises, which is essential for planning the workout's progression and intensity.

💡Mobility

Mobility refers to the range of motion available at a joint or group of joints. The script emphasizes the importance of joint mobility, especially for the back, to ensure a safe and effective workout.

💡Warm-up

A warm-up is a preliminary physical activity that prepares the body for more intense exercise. The script mentions warming up the back muscles, which is a critical step to increase blood flow and flexibility before starting the main workout.

💡Intensity

Intensity in a workout refers to the level of effort or the amount of stress placed on the muscles. The script discusses varying the intensity, such as 'full form intensity', to provide a challenging and effective workout.

💡Cardio

Cardio, short for cardiovascular exercise, is any physical activity that raises the heart rate and improves heart and lung function. The script mentions a 'cardio' segment at the end of the workout, which is important for overall fitness and complements the strength training component.

Highlights

Welcome back to the fitness channel with basic protein and work updates.

Today's focus is on back exercises to surprise the fans with full intensity.

Technical reference will be slightly changed for variation in the workout routine.

Exercise begins with full workout using props for proper form and engagement.

Importance of warm-up for the back muscles and joint mobility is emphasized.

Introduction of a new exercise routine targeting the back muscles effectively.

Details on sets and repetitions for each exercise to ensure proper workout structure.

Explanation of the hand position and grip for better activation of the back muscles.

The exercise 'Seal Row' is introduced for developing thickness in the back.

Mention of the benefits of 'Seal Row' for not allowing cheating during the movement.

Introduction of 'Dumbbell Tuck' as a great exercise for targeting the lower back and improving grip strength.

The importance of engaging the lats and midsection during the 'Dumbbell Tuck' is highlighted.

A new exercise called 'Biceps Pulls' is introduced with a focus on the bicep development.

Details on performing 'Biceps Pulls' with proper form and the number of repetitions.

The final exercise 'Tractor' is introduced with a focus on the lower back and core.

Instructions on using the 'Fan Rapid Action' with a hold for better muscle engagement.

The workout concludes with a cardio session to complete the full day's routine.

Encouragement to like, share, and subscribe for more fitness content.