BUILD MUSCLE with this German Volume Training UPPER BODY WORKOUT! *Full Training Session NEXT WEEK*

BUILD MUSCLE with this German Volume Training UPPER BODY WORKOUT! *Full Training Session NEXT WEEK*


Hey everyone, thanks for tuning in. We’ve had some requests for more workouts
to be uploaded onto YouTube and that’s exactly what we’re doing! I’m excited to announce that we’re changing
up our posting schedule. From here on out, each Monday is going to
be Muscle Building Monday’s! The way it’s going to work is each Monday
at 2pm, we will be alternating between exercise demonstrations and workouts geared toward
building muscle using the exercises provided in the previous week. So, if you like what you see and are interested
in building some muscle, be sure to subscribe to our channel and hit the notification bell
so you don’t miss out on any of the workouts! And if you have any questions, ask them down
in the comments section and we’ll either respond to you directly in the comments section
or answer your questions during our weekly Sunday Q&A. Since it’s the first Monday, today we’re
going to be demonstrating the exercises you will be using for the first workout, which
will be posted next Monday at 2pm. Here are the exercises: The first exercise is going to be the Dumbbell
Bench Press. To setup for this exercise, you’re going
to want to plant your feet firmly on the floor, slightly behind your knees. You want to ensure that your butt remains
on the bench and that you’re maintaining a neutral spine throughout the entire exercise. You also want to retract your shoulder blades
and pull them down towards your butt to fix the scapula and place your head firmly on
the bench. Begin the movement by inhaling as you lower
the dumbbells slowly and under control toward the chest. Keep the wrists stiff, the forearms perpendicular
to the floor, and the dumbbells in line with each other. Guide the dumbbells down and slightly out
to the side of the chest, near the armpits. Without arching the low back or raising the
chest, exhale as you press the dumbbells back to the starting position while keeping your
head, upper back, and hips on the bench and feet on the floor. Repeat these steps for the prescribed number
of repetitions. The second exercise is going to be the Narrow
Parallel-Grip Chin Up. To setup for this exercise, you’re going
to want to grab the closest handles with the palms facing each other. You want to exhale as you pull yourself to
the top which will be your starting position. You also want to engage your core to limit
the amount of swinging during the movement. Begin the movement by inhaling as you extend
your elbows to lower yourself slowly and under control until the elbows are fully extended
at the end of the downward movement. Exhale as you pull yourself up so that your
chin clears the bar. Your elbows should move down and back and
your chest up and out while maintaining a rigid torso to limit the amount of swinging
during the movement. Repeat these steps for the prescribed number
of repetitions. The third exercise is going to be the Incline
Dumbbell Press. To setup for this exercise, you’re going
to want to plant your feet firmly on the floor, slightly behind your knees. You want to ensure that your butt remains
on the bench and that you’re maintaining a neutral spine throughout the entire exercise. You also want to retract your shoulder blades
and pull them down towards your butt to fix the scapula and place your head firmly on
the bench. Begin the movement by inhaling as you lower
the dumbbells slowly and under control toward the chest. Keep the wrists stiff, the forearms perpendicular
to the floor, and the dumbbells in line with each other. Guide the dumbbells down and slightly out
to the side of the chest, near the armpits. Without arching the low back or raising the
chest, exhale as you press the dumbbells back to the starting position while keeping your
head, upper back, and hips on the bench and feet on the floor. Repeat these steps for the prescribed number
of repetitions. The fourth exercise is going to be the One-Arm
Dumbbell Row. To setup for this exercise, you’re going
to want to place the opposite hand, knee, and foot of the arm being worked on a bench. The leg of the same side arm that is being
worked should be planted firmly on the floor with the knee slightly bent and the dumbbell
resting on the floor. Reach down and grab the dumbbell with a closed,
neutral grip. Align your body so that your ears, shoulders,
and hips are in a straight line. Pull your shoulders back, push the chest out,
and exhale as you pull the dumbbell to the starting position. Begin the movement by inhaling as you lower
the dumbbell slowly and under control towards the floor without touching the floor, while
maintaining the same neutral spine and flexed knee throughout the movement. Exhale as you pull the dumbbell up toward
the torso until the dumbbell touches the side of the outer chest or rib cage area. Keep the upper arm and elbow close to the
side of the body and the forearm perpendicular to the floor to enhance recruitment of the
latissimus dorsi muscle. Repeat these steps for the prescribed number
of repetitions and repeat using the other arm. That’s it for today’s video. Thanks for
tuning in. If you liked what you saw be sure to hit that
like button, subscribe to our channel, and hit the notification bell so you don’t miss
out on any of the workouts. And if you have any questions, ask them down
in the comments section and we’ll either respond to you directly in the comments section
or answer your questions during our weekly Sunday Q&A. Keep fit, have fun, and we’ll see you again
next week!

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