My LEG Workout (2022): Quads, Hamstrings & Calves
HTML-код
- Опубликовано: 5 окт 2024
- ■ Email: saketgokhale00@gmail.com
■ Instagram: @saketgokhale / saketgokhale
■ Spotify: open.spotify.c...
■ Subscribe to my other inactive channel & get it to 100k pls i want another play button haha / @saketgokhale5951
🧪The Supplements I Use (Discount Code: SAKET30)
Pre Workout 300: bit.ly/preworko...
Sparking Protein Water: bit.ly/mbprotei...
Multivitamin: bit.ly/mbvitamin
Isolate Whey Protein: bit.ly/biozymew...
🏋🏻Checkout 1RM (Use Code: Saket5)
Gym Kit Pro: bit.ly/gymkitpro
Plates & Barbell Combo: bit.ly/platesa...
Hex Dumbbell: bit.ly/hexdbys
👇🏼Budget Friendly Gym Combos
Adjustable Dumbbell: bit.ly/1rmad15
Starter Pack: bit.ly/1rmstart...
Gym Kit: bit.ly/1rmgymk...
🎥 FILMING & EDITING GEAR:
Main APS-C Vlogging Camera: amzn.to/3gtQ4vZ
Point & Shoot Vlogging Camera: amzn.to/333V04F
Canon Mirrorless Camera: amzn.to/2A2zjXk
Sigma Lens: amzn.to/3cBmO5w
Joby Gorrilapod: amzn.to/2Swt4EH
Laptop: amzn.to/2LqjVH3
JBL Headphones: amzn.to/3eGY2Qt
Long Microphone: amzn.to/2XR1xfM
Vlogging Shotgun Microphone: amzn.to/2Ml7JHE
Gorrilapod: amzn.to/2U23gOo
Extra Camera Battery: amzn.to/2Y5qtS0
🎥 FILMING & EDITING GEAR 🎥
Main Vlogging Camera: amzn.to/333V04F
Canon Mirrorless Camera: amzn.to/2A2zjXk
Laptop: amzn.to/2LqjVH3
JBL Headphones: amzn.to/3eGY2Qt
Long Microphone: amzn.to/2XR1xfM
Vlogging Shotgun Microphone: amzn.to/2Ml7JHE
Gorrilapod: amzn.to/2U23gOo
Extra Camera Battery: amzn.to/2Y5qtS0
- Hamstring curls
5 sets × 10 - 15
- Hack Squat/Leg press
5 sets × 8 - 12
- Calf raises
5 sets × 10 - 20
- Seated dumbbell Overhead Press
2 - 3 sets × 8 - 12
dont do this bro, he said it hurts creators
@@sanjotsagar1458 do you have unlimited time in your life?
@@satyamgaba i dont, i just remember him/saket saying it hurts creators so dont do it, i myself prefer this bullet point style summarised comments
@@sanjotsagar1458 don't care! I worry about my time more than some creator.
@@umessi10 cool
This guy is surely gonna rule in 6 months from now.The Transparency he has and the way he doesn't changes let it be 20k or 200k is gonna surely make him the biggest keep growing ✨❤️
Started RUclips with the goal of changing the industry, let’s get it!! 🇮🇳
@@SaketGokhaleVlogs Ahh yeahh lessgoooo we will support you
pull workout video please
@@SaketGokhaleVlogs Didn't get the noti bro just saw it today better i get my quads bigger or else they're gonna shout at me.But surely you're the best ✨❤️
Mikasa ❤️
Being following you for more than a year now, started working out, its been a year and seeing great progress
I never find my muscles sore, feels like I should train them more harder
Hamstring curls .. 5*10-15
Hack squat or leg presses .. 5*8-12
Single legged calf raises to failure 5 sets
Over head presses - 4*8-12
Bro saket matlab humme hack squat ya leg press me se koi ek karne ko bol rha hai ya dono (got a bit confused)
Koi ek @@Taurus017
@@Taurus017mai bhi isi baat se confuse hu
@@HariKishan-t5cno,he told to choose, you can do leg press if you don't have hack squat machine
@@HariKishan-t5cyou can do hack squat or leg press, if you don't have hack squat in your gym
1) Seated Hamstring Curl 5x10-15
2A) Hack Squat 5x8-12
2B) Leg Press 5x8-12
3) Calf Raises 5x10-20
4) Seated Dumbell Overhead Press 2-3x8-12
5) Leg Extension (Optional) 1-2 sets
Nice thanks
Bhai saket gokhale Bhai ne 2 quards exercise bhi batayi h krne ko or video m vo dono h options de rahe h ??????
@@yashtewatia4863 rrq³xzxa¹1¹
Thanks bruh
@@yashtewatia48631)Hack squat or Leg press.
2) Leg extension.
Greetings from the Philippines. I don't understand much of what you say but you seem like a dude who shares accurate and quality information. English subtitles would be much appreciated bai 👍
Seated hamstring curls 1:30
Hack squat 5:48
Or leg press 7:35
Calf raises
Shoulder dumbell press
Thanx Bro
Thanks bro
Thanks buddy means alot
@inhumane
1:30 Seated hamstring curls
7:37 Leg press
Calf raises
Shoulder dumbbell press
Tuesday and Friday (LEGS)
1. Seated Hamstring Curl (5 × 10-15)
2A. Hack Squat (5 × 8-12)
2B. Leg Press (5 × 8-12)
3. Single Leg standing Calf Raises (5 × 10-20)
4. Seated Dumbell OHP (2-3 × 8-12)
What's the alternative of seated hamstring bro 😢
@@Vertex6983.Lying hamstring
@@Vertex6983.Smith machine squat
Thanks u help a lot ✌️
You are the reason I got into lifting in 2021 and lost a lot of weight I gained over the lockdown
I love u a lot man❤️❤️
Hey man... Can you help me? How did you lose weight?
seated hamstring curl 5 x 10-15
leg press 5x8-12 seat down
single leg standing calf raises 5x10-20
seatd db ohp 4x8-12
1) Seated Hamstring Curl - 01:15 01:30
With 1 second pause down
2) Leg Press 07:27 - 08:40
Foot position down for better results
3) Calf Raises 09:34 - 10:52
Do slowly Stretch and Squeeze contraction
4) Seated Dumbbell OHP 11:12
5) Leg Extension (Optional) 12:22
Thank bro
Thanks!!
💯👍
I would rather do squats then leg press rn because i am just starting out
Thanks buddy 😅
THE COMPLETE GUIDE:
PUSH:
CHEST:
1) incline barbell bench press 4x8 (with the same weight )or db
2) machine chest press4x8 or barbel
TRI:
3) overhead tricep extentions 3x10-15 till faliure all the way down
SHOULDERS:
4) lateral raises 5x10-20 not too heavy not to light
TRI:
5) tricep pushdown 3x10-15 (bar till faliure with contol)
LEGS:
1) seated hamstring curl 5x10-15 (pause 1 sec)
2)FOR SQUATS
2A) hack squat 5x8-12 ( )
2B) leg press5x8-12(put seat lowest and go all the way, keep foot in sewat spot)
3) calf raises5x10-20(single leg with dumbel or in machine squeze and hold in up and down )
4) seated db over head press 2-3x8-12
5) optional leg extention (quad)
PULL:
BACK:
1) lat pulldown 3x8-12(think of streaching lats ,slow down)
2) chest suported row 3x8-12(hold the position at end)
3) lat pullover 2-3x8-12(rod/rope)
SHOULDER:
1) reverce pec dec
BICEP:
1) curl3-4x10-15 (preacher/any other curl)
Traps and forearms ?
I am close to 48 and started following your trainings… enjoying for the past two days… God bless… hope it will help to shed my fat %.. pls advice few trainings for abs too
Saket motivates me like noone else ever has❤️
WORKOUT ROUTINE(PUSH, LEG, PULL)
PUSH (Chest, Shoulders, and Triceps)
1) inclined barbell press 4×8
2) mechine chest press 4×8
3) dumbbell tricep extensions 3×10-15
4) lateral raises 5×10-20
5) triceps pushdowns 3×10-15
LEG (Quads, Hamstrings, and Calves)
1) seated hamstring curl 5×10-15
2) leg press 5×8-12
3) calf raises 5×10-20
4) seated dumbbell OHP 2-3×8-12
5) leg extensions(optional)
PULL (Back, Rear delts and Biceps)
1) lat pulldown 3×8-12
2) machine row or cable 3-4×8-12
3) lat pullover 2-3×8-12
4) reverse pec deck 3×10-15
5) Bicep curl or Precher curl 3-4×10-15
and yeah i did copied it from the last video but enjoy!
Bhai, abs kaha h?
@@forbiddensoulsabs Daily lagane la
@@forbiddensoulsvo h kh tere 😂
Poha bhra hua ha
Traps?
Abs workout
1. Seated /(lying)/ Hamstring curl /Barbell squat- 1:29
2. Leg press- 7:28 (seat niche)
3. Calf raise - 9:36
4. Seated dumbbell OHP - 11:16
5. Leg extension- 12:20
This is one day leg workout ya 2days workout in one video
@@raghav2869 2nd day of push leg pull workout programme
He did hard work for giving us contenr
Pls delete this
"There's nothing that can beat the feeling of getting under bar with heavy weights and squatting for reps" I'm sold on this only
Push Leg Pull
1. Push -- Chest 2 exercise Tricep 2 excercise, Shoulder 1 excercise
2. Legs -- 4 exercise + 1 shoulder or rear delts
3. Pull -- Back 3 exercise, Bicep 1 or 2, any extra if you have time.
YOU WILL BE THE BEST PROFESSIONAL IN THIS FIELD IN INDIA SOON ❤️💯
REMEMBER MY WORDS😌🙏
Full day of eating for beginners gaining meal plan 🎈👇
ruclips.net/video/U5dpxgaklbI/видео.html
He is now bro
We all know that he is not a coach but the way he teaches us about everything or workout splits , workouts forms all the knowledge feels like he will be best coach.
Not gonna lie, recently I’ve felt like professionally learning more about exercise science & nutrition with the hopes of becoming a good coach someday!!
A
A
@@SaketGokhaleVlogs bro what about for arms
Great results dada. I have been working out for 5 months now. I wasted initial 3 months by following bro split. After that I switched to your previous push pull leg split and results are phenomenal as compared to bro split 🔥 I am not taking any kind of supplement currently. I would highly appreciate a video on supplements for beginners (6 months workout experience)
bro split does not work for natural lifters
Protein? 1.6/1.8/2??
@@rehankhan1778 lol..u think that hitting a muscle group once per week is sufficient for a natural lifter..I have been lifting since 3 years..nly PPL worked
@@bharathkumar5870 i have been gyming since 3 months now ,and have been doing ppl . But due to time constraints,i cannot spend more time on gym doing 2 muscles in a day. Should I go with bro split ?? as it targets only one muscle per day and I can keep up with the gym.
@@sanjaypapani9362 u are not getting 1hr or 1hr 15 time?...u take any PPL plan ,it will have max 5 to 6 exercise per push/pull/leg....I think 5 exercises can be done in 1hr
When do you train abs?
In cardio
Thanks saket for providing this valuable information for free. We all really appreciate you ♥️
Meetha😂
I followed your previous push pull legs routine when I was in Pakistan. Did the magic for me. Now I’m implementing this workout again, but the difference is that I’m in Canada now. Wishing you loads of success my brother. Just a suggestion, normally ppl forget what exercises or reps/sets to do so it would be helpful if you could add that to your description or maybe a screenshot at the end of the video.
This Push Leg Pull Workout Is Good For A Begginer Who Is Going To Join Gym Without Trainer ?? If I Will Follow This Workout Plan Blindly Without Any Change So I Will Get Results Or Not ?? Please Help..
@@bholarecord6305 completely good, just follow it religiously, and start with low weight.
Seated hamstring curls 1:30
Hack squat 5:48
Or leg press 7:35
Seated shoulder press.
Calf raises
PLEASE UPLOAD PULL DAY EXPLANATION FAST I CANT WAIT TO START THIS ROUTINE 😁
Fully agreed with the shoulder part.. Yes they do get exhausted in push workout.. Will surely add them in legs workout from next time 😁
Just came home from school and kept on scrolling till i see saket's new video.
And boooom there it is.
What a vibe.......
I follow a lot of fitness youtubers but the way you explain your days and the amount of exercise we need to do is just awsm
Till now I didn't get the apt workout split but finally I can follow this☺
Can't wait for your pull day routine.... Actually I am a skinny guy and I find it very hard to gain wait... It's been 6 months since I started working out... Your videos have seriously helped me a lot....
You should also focus on eating more calories
@@bouncebackbeast yes brother I am eating 200-300 more calories than my maintenance..😇
Such a fresh perspective on body building. Good stuff.
I will train with you brother one day for sure. Hustle is on ⚡... Keep inspiring inspiration 💕
Keep grinding then ✨
Don't stop bro
😇🙏
Manifestation . One of the key to succees
Bro in which day then abs should be trained can you say plz 🙏
Now got the answer that why u skipped shoulder overhead press on push day...Thanks Saket
Love your videos! Made a lot of progress in the last 6 months with the help of your videos
दादा😍...खूप छान माहिती मिलते तुझ्याव्हिडीओ मधून..तुझ्या व्हिडीओ बघूनच माझं Transformation complete झालयं🥳,....अशीच व्हिडिओ बनवत रहां,,,,2022 चं BACK Workout Explained व्हिडिओ येउदे....मनापासून खूप प्रेम😍😍😍
*जय शिवराय🚩*
Thank you so much bro. I was waiting for this video since i watch your last push day!! ❤️❤️
01:54 Bro The socks 😂
This guy is better than any fucking body trainer. love from Pakistan
Man this was the most probably best workout plan, need more of these and some mods
Have been following your split..I find one drawback that is we almost train delts everyday and it becomes tougher to recover especially when we include shrugs in it...
Bro.! watch his push day video (of 2022), in that video he explained a concept called MRV (Maximum Recoverable Volume) which says that "Every particular muscle group has its own recovery capacity." And Delts have very high MRV that means delts can recover way faster (even though you're hitting it daily). Please, checkout that video. All the best! 👍
at 3:49 , bro your girl diva is doing the shoulder raise which may be good on developing muscle but the biomechanics of this exercise completely against the anatomy of the shoulder so they basically damage your internal rotator cuffs and I would recommend Saket to take care
That's not shoulder raise you jahil , that's called upright row😂😂😂
11:29 kisine kuch suna kya 😂😂😂
😂 va bhai maine suna
Chair hi to hili ❤de
Paada hi to he yrr kaunsi nayi baat he sabhi paadte he
Love your journey! The way you decode these concepts for your audience is commendable!
Saket you can use apps like Hevy to track you training log. I have used it for over a year now and it makes life easier for sure.
Best inspiration channel for the youth of our country
When being a youtuber is your hobby and not your primary source of income, such qualitative videos are guaranteed
i have seen the way saket think i always approach my workout in the very same way. i have seen i implement some thing in my workout which no one is doing i feel little insecure but sooner or later saket come with the that advice and make me feel strong. It could be because i started workouts and watching him at the same time.
Bhai sabse important fatigue waali baat ... Thanku so much. This is what I was looking for. I am following legs, push , pull workout and fatigue bhut jaada ho rhi thi ab mein aapki tarah split karunga kuch kuch workouts
You're an actual king for this man
Thanks bro for always keeping it real ❤️
*Love You Saket Bro❤️ waiting for Pull Workout video*
Thanks man, This is my leg day too! Love from Bangladesh! you are an inspiration!
God of aesthetic
1:18
7:45
9:37
11:10
You are my inspiration bro love from Pakistan
I listen to your hard and dubstep playlist, it’s crazy! I want to explore more such music
Was waiting keenly!❤️🙌 Dedicating all my gains to you Senor.
Pls make a video on which type of shoes we should use in gym, pls.
Exersice REPS SETS Note
Seated Leg Curl 10 to 15 5 Hold for 1sec
leg press 8 to 12 5 Foot positioning & Full Range of Motion
Calf raises 10 to 12 5
Shoulder dumbell overhead press 8 to 12 3
Thank you for being such a huge inspiration, Saket. I really appreciate your videos! 👑
What's up KSI
@@chinmaybhabadYT im just a fan lol
Baba tunga 😂😂😂😂😂😂😂 aai zavli....
We love you babatunde 😂
@@infi.5923 😂👍
05:22 😂 Bro luckily nei 😅 Paise ki wajah se😂
wow smarty, you smartly moved shoulder exercise on legs day , thats really a smart improvisation genius
What a systematic program ❤️ love it bro
I was waiting for this. Gonna hit legs today. Please release PULL workout soon!
King of fitness industry
Thanks a lot tomorrow is my leg and day after tomorrow is my push day I have been following ur previous workouts and have seen a lot of gains 💪....
Saket brother thank you so much you are the best i can't express my feelings by words 🙏
Please make a video on stretches...thanks for sharing your experiences saket ...god bless you 🙏
Today is my leg day
And this video helped me a lot thank u brother
Love u ❤❤
Thank you so much for updating you push pull legs series !
As I have seen, no one mentioned time stamp, so here it is
1 - seated hamstring curl 1:17
2 - hack squat 5:17
Or
2 - leg press 7:27
3 - calf raises 9:36
4 - seated overhead press 11:11
You can see sets and reps by just touching on Time stamp
Simple not complicated thats why Saket is amazing
saket progress is inspiring
I will definitely do this 👍
bro.....missing your daily vlogs.....plz bring them back.....waiting for that....
why don't you upload a video about pre-gym and warmup? Like before gym what all you do and how to prepare for an efficient workout.
5;55 - YASH ANAND 😍
Thank you brother for the info I was searching for ( progressive overload rule)
Hey, can you make a video on your warmup and stretching pre and post workout respectively?
Me Watching this on first day of gym
Bro you are my inspiration bro u really help me every days 😍❤
Yes yes...I was waiting.. thank you so much.. waiting for pull part ❤️.. thank you for everything..I started my routine by looking at you and I still follow your old push pull leg split
having best gains ever from your push pull legs thanks saket ;)
Hey Saket, I had a doubt. Do you repeat the same push legs pull routine in the latter half of the week or do you have a push A push B sort of structure? Thanks for the in depth explanation of your routine, by the way. Really great content.
Bro you should always perform same exercises
There is no push a and b. You focus should be on form, the way you contracting your muscle
He repeats the same exercise.... He have said it oh his first video i guess
Push leg pull 2022 vala routine beginners ke liye enough hai???
He repeats the same exercise and progressively increases the weights.This will help you gain strength and muscle.
Nice information brother ❤️ 💪🔥
Bro your video quality is so nice in low quality
Make a diet video also after this program muchly needed. Love you bro
Bro you can check my channel for diet plan
bro really great and ... impressive technique ... it will help to reduce the journey of proper physc
"mai ese hi niche nhi gir jata" 🤣🤣....a good and well explained video Saket..keep it up
Sake you are my inspiration
Thankuuyoouuu so much bhaiya apki yeh series ke karan m ab ek educated workout kr para aur effects dekh para ho ❤🫂
The man whom I look up to truly inspiration ✨❣️
Yooooooooo
@@erenyeager-lq7ft rumbling ..
This is some golden information brother 💪🏼
King saket back at it
Thanks sir 😊
ROAD TO 1 MILLION
The humble Greg Doucette of India. 100% honesty and transparency
Hyy saket bro just here to leave a thank you ❤❤for this push pull legs updated series just I just search for the best video 😊😊
Thank you brooo i wasn't knowing the proper foot position of the leg press thanks a lot
Bro the vedio is 2 yes old right now , are you following the same right now , or the beginner stick to this is better , Plse need reply of you