My PULL Workout Explained: Back, Biceps, Rear Delts & Forearms • Legs/Push/Pull Series Ep.3
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- Опубликовано: 4 янв 2021
- ■ Email: saketgokhale00@gmail.com
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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
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*
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
I have seen you grow.
I came across your english channel when you had 63 subs.
You are an inspiration.
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 ! ❤️
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...❤️❤️❤️❤️
He literally has the perfect body damn.
So what did I learn from this series: FAILURE is the key 🗝️ to Success 😜
😂 good takeaway
@@SaketGokhaleVlogs thanks for making my Day brother ❤️ ❤️
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)
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 ❤️❤️
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!
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.
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.
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. :)
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.. !!
I dnt think anybody can beat him explaining ❤️❤️❤️👍🏻
APPRECIATE THE EFFORTS U PUT IN THESE VIDEOS.
YOU HAVE HELPED ME A LOT
LOVE FROM PUNE.
Thank you for this series bro . I was really confused , you made it simple for me :) appreciated 🙌
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
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
This is the content I have been recently looking for Brother.Thanks for this one, totally appreciated.
Amazing!! Thank you so much! Great video ! Simple and really clean videography! Love this style
I learned consistency and discipline from you brother ❤✌🏻⚡
I’m so glad bro :) wishing you a very successful year!
5 lakh subs ... Our family is of 5 lakh now ... Congrats brother
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.
Just love this guy's hardwork
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.❤️
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✨✨
literally thank u broo... u r most dosn to the earth person I've seen in my lyfff❤️❤️❤️❤️❤️
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 :)
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
Amazing Tips Saket, definitely I'm gonna use them in my workout.
Amazing content.
Your content amd your explanation makes it easier to understand workout.
And people who know their mind to muscle connection really know how good the content.
Thanks man keep it up. Looking forward to more of your videos.
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 ❤
Been loving all the videos and free tips 👌 Also everyone is mad fit in this gym.
Thank you so much for sharing❤️
Great teachings❤️👌
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😊
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 RUclips channel
Respect this mans.....i follow this routine these days
Sakhet I really felt this workout movement thank you so much buddy God bless you
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
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😊
Lots of love and respect for you bro.... Hats off to your effort.
Yeh 3 vdo ko ab to mene 10 bar dekh liya ha.
Next level of information
Bro, can you share your full-body workout routine? (For beginners)
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
I will try this workout on my next pull day. Thank you for sharing
Thanks bhai for these videos, they will help me alot
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💯❤
Thanx to u I lost 20kg(went from 90 to 70)and got to the best shape until now at the age of 17..had been trying to achieve it since 2 yrs but u truly helped me get there with proper guidance..been an OG here..since uve been chugging creatine and pre workout during the bulk phase..
hy bro plz check my transformation and give ur feed bake...it's very importent for me to imrove😊
@@BilalKhan-if5tb 70 from 90
Thankyou, for giving me this workout it helps me alot 😃😃💯💯
Bro you are just awesome.
I am a big fan of yours.
You are my role model.
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🙂
A foreign youtuber named back guy put you in a youtube rewind fitness and thanks me later
Man you are simply awesome 🙌
Your physique really motivates me to push my limits in gym.love you bro❤️❤️
I'm so fast that even Saket is not giving hearts yet ! 😀
Brother why you are not including deadlift for back thickness....or is it not that effective just asking..
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
GREAAAT VID BRO. Learned alot of new things❤️
Today I played your video on the TV of my Gym, everyone just stopped and started watching your video.
Monday ko leg Tuesday ko push kr liya tha agar ye video nii aati to kal mera gym chhut jata 😭😭😭🤩🤩🤩🤩🤩🤩🤩
Same bro
This video is. Very much helpfull for all the BIGNERS thankyou very much for.giving this presious knowledge
Thank you so much, your videos are the best and the music is so relaxing
I love it
I lean more on RUclips 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.
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😌😌
This is a criminally underrated channel! Vlog content quality is kadak! Keep going bro!
Thanks mere bhai .. himmat chye free of cost me program dene k liye.
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
It's brilliant.. thanks for the knowledge 👍🏼
Thank you so so much bhaii for this series 🙏 .
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
I am first but comments are late.
Mera ek friend mujhe ye series suggest kiya hai and I totally liked it. Kudos to you Saket.
Congrats for 500k subscribers bro... I'm really proud of you.. I'm a huge fan of u and I'm following ur diet plan and training schedule right now...!!
Love from Telangana...❤✌
Video start at 1:43💞
for the real ones it starts at 0:00
When do you do deadlift , barbell row, t bar row?
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'm watching his video after a month or so. And man do I see a visible difference 👌
9:38 damn those veins 😍🔥🔥🔥🔥🔥🔥
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
Congratulations for half a million
🎂🎂🥳🥳🥳
Hope n pray u go more a head n conquer ur dreams
Congo for 500k
this journey with you started from the first video amazing growth of you and your channel brother🔥( million soon)
It's impossible to get a ❤️ from saket Gokhale 😭😭😭😭
hy bro plz check my transformation and give ur feed bake...it's very importent for me to imrove😊ll
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
Biceps Toh sabka favourite hota hai bhaijaan. Amazing video brother 🙏❤️
Best leg/pull/push i've seen.i would love to see your current diet too
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
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
Thankyou bro ❤️!for helping us!
I was always confused with rear delt peck fly.. some says this is for traps n shoulders.. now, I am clear... Thnaks Bro.😊
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.....
3:18 ..see at the back the man in PPE kit 😂.....when you are fitness freak but parents want you to be a doctor 😂
Congrats for 500k 🔥👍
Keep motivating 💕
Congratulations on 500k!
Why didnt you include leg press in legs workout broo??
there are hundreds of workouts, he is a college student as well, we dont have that much time to do everything
i too do leg press, especially if i dont feel like doing squats or no one is their to support while squatting
Don't be a mugger. This workout is just an idea how you should be planning your workout. Even saket changes his workout for a change