Complete Tricep Gym Workout Routine! BBRT# 8 (Hindi / Punjabi)

Complete Tricep Gym Workout Routine! BBRT# 8 (Hindi / Punjabi)


Hey guys thanks for tunning in to My Bollywood Body. This is sunny and we have got our model Hritik bhai (brother) with us.Thank you very much For your support and emails. Triceps workout. We have got a lot of emails Where a lot people have asked us about triceps workouts. Isolate them do not combine both tricep and biceps routines make a separate triceps workout video where at least 6 to 7 exercise should be taught which both a beginner and a person who has been going to the gym for 5 to 6 months can do. So we requested Hritik bhai today to come and help us out with the workout all dressed up [song lyrics] I come to my beloved all dressed up. Moving on 1st exercise
We will share with you 6 exercises first exercise just to get blood and oxygen to your muscles. First exercise as you know always serves as a warm up which is diamond pushups. Make sure your hands are positioned like a diamond Kohinoor (a famous diamond). You have removed it from the queen’s crown and brought it back. So first exercise you are doing is diamond push ups. You are going to do 4 sets of 8 to 10 repetitions If you can push your way up. Make sure not to let your knees touch the ground. Go up; 10, 12 upto 14, 15 repetitions If you like. This is your first exercise, so when you are doing first exercise for any muscle, Go in for extreme heavy weight. Just to get your self going, Make sure that all your mobilizing joints are activated and all the stabilizing muscles have
enough blood and oxygen So the first exercise you did today is diamond pushups Moving on to second exercise of the day: triceps push downs. We have taken a regular 24inch bar which you can get it easily in the gym we are not
using a rope for this exersice so,come up pause 90 degrees go all the way down squeeze your triceps .So what he is doing is comes up, pauses at 90 degrees, squeez it! Make sure keep the tension on your tricep muscle make sure not to bend over to form a hunchback ,there shouldn’t be ark ,back and shoulders ought to be straight Standing shoulder width apart. Your stomach should be tight. Inhale from nose and exhale from your mouth. 4 sets of 10 to 12 repetitions.Starting with diamond push up, moving onto triceps push down. Let’s move on to the 3rd exercise which you will do, which is reverse grip push down. Same concept. When you are doing the triceps push downs, you are targeting the outer part. However, When you are doing reverse trip push down you are targetting
more of the inner part that you sometimes see in the professional body builders when they flex. Yes everybody can get, commonly known as triceps machli (protruding muscle) in Punjabi, everybody has this part of the tricep,the inner part is very weak. It’s not commonly seen in our
desi (local people of Indo-Pak) that their tricep is fully stretch or have full shape so this is one the best
exercise you can do to add a peak. Add a fancy line into your tricep muscles is reverse grip push down. Diamond push ups 4 sets of 10 to 12 repetitions,regular tricep push down 4 sets 10 to 12 reputation,reverse grip triceps push down 4 sets–that’s way too much talking–and that’s one benefit of running and shooting a video at one time. There is no editing, no cutting .Everything you contribute truly originates from the heart. 4th set!!! So moving on to the fourth exercise which is Skull Crushers. One of the best exercises. My favourite exercise is skull crushers. Close grip! The gap between each hands should be about these thumbs. Keeping your elbows straight bringing them all the way down. Nice, pause. Keeping the tension on the tricep muscle really stretchng the muscle really putting emphasis and pressure on tearing and breaking your muscles fibers Again, knock it off. Nice and slow. Pause, go all the way back up. 4 sets for this one as well. So all the exercises we are doing contain 4 sets each because any exercise you are doing the first exercise, the first set you do, you don’t push that much. You will notice that pro body builders, they are not going for volume workout they are doing mostly 3 sets of workouts because they have already done 4 sets to warm up. So start with 4 sets. Let the first one be more like a warm up and then the rest 3 are real solid sets in which you have to try and do 10 to 12 repetitions. Moving on to our 5th workout of the day for your tricep muscles. [It] is parallel dips or tricep dips. You will have this kind of a bench in the gym. Normally it comes attach with a jungle gym. If not we are using an icarian bench its specific for triceps
or parallel dips. Let’s go Hritik bhai. Nice and slow you have to keep your chest pushed
forward don’t keep it straight just push your chest forward ,certain exercises which we share in our different videos [such as this] also works for chest also works for triceps how you keep your body that’s all it matters. If you push your body forward Watch! you put a lot of emphasis a
lot of pressure on your triceps muscles. So this is your fifth exercise you have to do 4 sets same with 10 to 12 repetitions. If you find your body weight very easy you think
you can use your body weight very easily , it comes with a belt where you can hang your weight or you can fix between your feet a dumble weighing 15 ,20, 25kg you can also use
that. Moving on to our last exercise for your triceps routine today is tricep kick backs. Keeping your back completely straight. Gap between your feet.Feet are not joined together so as you don’t lose balance.See, nice and slow. Your arm always remain straight. All he is doing is, this area under your elbow, you are only moving it back and forth. So keeping the tension on tricep muscle all the time so you really have to feel burn; that you know what, you really have to feel the workout, like truly feeling the burn Do 4 sets of 10 to 12 repetitions. Alternate, that is, one arm followed by the second one. Again lets recap it starting of with the diamond push ups. 4 sets of 10 to 12 repetitions. Moving on to triceps push down with 10 to 12 reputation 4 sets. Reverse grip push downs 4 sets. [What am i speaking i feel exshausted] 4 sets of 10 to 12 repetitions. Moving on to skull crusher. Again 4 sets. All exercises comprise of 4 sets each of 10 to 12 repetitions. Skull crushers, Parallel dips and Reverse triceps kick backs. For more videos make sure you subscribe to our channel @MYBOLLYWOODBODY. Follow us on Facebook, Instagram and Twitter.