Muscle gain workout plan | Day 01 - Chest Workout & Triceps workout | Yatinder Singh

Here is Muscle gain workout plan for you as a part of the weekly workout plan. This includes Day 01 - Chest Workout & Triceps workout
Yatinder Singh
We are giving you a full week workout plan which includes exercises, sets and repetitions and the correct technique to perform them. Anyone can follow it; beginner, intermediate or advanced. The intensity of the workout will have to be considered as per everyone's capacity.
In this video, Day 01 has been explained where we are training Chest & Triceps.
Exercises:
Exercise 01: Incline Bench Press
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 10 reps
3rd & 4th Set: 8-10 reps
Exercise 02: Flat Bench Dumbbell Hammer Press
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 6-8 reps
Exercise 03: Incline Bench Dumbbell Fly
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 12-15 reps
Exercise 04: Flat Bench Press
2 Sets (Superset)
Repetitions-
1st Set: 12 reps
2nd Set: 12 reps
Exercise 05: Cross Bench Dumbbell Pullover (Superset)
2 Sets
Repetitions-
1st Set: 12 reps
2nd Set: 12 reps
Exercise 06: Tricep Rope Pushdown
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 10-12 reps
3rd & 4th Set: 8-10 reps
Exercise 07: Lying Tricep Extension
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 10-12 reps
Do watch the video full and don't forget to like the video and comment down your questions and queries.
For more videos related to motivation, fitness, workout, muscles, nutrition, bodybuilding, etc., Do subscribe to our channels:
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Want Bigger Biceps? Then watch this:
• 3 Exercises to Get Big...
Best Triceps Workout:
• Best Triceps workout 2...

[@YatinderSinghOfficial]

Hanji sabhi ko namaste 🙏 Kaise ho aap sabhi ? Jaise aap Sabne request kiya tha for full week workout plan. Day 1 ka video is here bus ab thoda pyar dikhdo 😊 Share and like 💪

[@singhkumar3908]

Protein powder bataiye koi

[@sd14206]

Yatinder Singh thnx sir...mai Kl apka btaya huwa workout krunga

[@aktravel5073]

This is very important episode for me thnks sir

[@abhirajtrivedi5335]

Sir koi protein powder bataye for beginners

[@VarunKumar-lc1dt]

Sir apse milne ka time or venue bata sakte hai... bohot try kiya but google par bhi koi khaas info nahi hai apke contact k regarding

[@BasitAli-vv2sh]

Never ever seen such a dedicated , honest and humble trainer on youtube

[@duovlogg]

1:37 incline bench 4sets 10-12 reps 2:57 flat bench dumby hammer 3 sets 10-12 reps 4:8 incline bench dumbbell fly 3 sets 10-12 reps 6:47 super set flat bench press ,cross bench dumbbell pullover 2 sets 10-12 reps

[@moynalhoque435]

1:32 Incline Bench Press 2:47 Flat Bench Dumbbell Hammer Press 4:03 Incline Bench Dumbbell Fly 5:42 Flat Bench Press 1 7:02 Cross Bench Dumbbell Pullover 8:35 Tricep Rope Pushdown 10:03 Lying Tricep Extension

[@suryabhanu5245]

Thanks

[@MaheshGowda-od6yv]

🙏🙏

[@nnagareddy8045]

I am doing this serious 5th week running, my body is improving so good U R the best coach, Thank u sir.

[@chinturao13]

This is called egoless gyming😍😍

[@shripalrao11]

absolutely! best trainer in the world 🙂

[@Gaffein]

Eggless too

[@ashutoshmeshram3548]

The person(yatinder sir) itself is egoless

[@santoshed]

I am following your workout routine and seeing results in just 3eeeks. Thank you so much for the videos you upload. Appreciate your efforts. Even paid trainers won't detail so much as you do 🙏🙏🙏

[@goblin44490]

Sahi bola bhai !! Yatinder sir is an inspirations and his videos

[@shikharshorthandacademy7501]

Maine bahut sari video dekh li aur logo ki ... But aap k jaisa koi nhi bta skta ... Aapki samjhane ki jo trick ... Jabardast 🙏🙏🙏🙏👌👌👌 luv u sir

[@ganeshgage2685]

I am so happy and thankful to you that you made this video. In the past I had gone through your videos learnt many things but this one was missing which I was specifically looking for. Thanks.

[@arslansohail3026]

Very humble , and very decent bodybuilder .. you are great sir ... Thanks for this useful techniques 👌🏻👍🏼

[@rashidyousaf1550]

Love from pakistan, i just started my first ever experience in gym and had no idea what to perform after completing my mix exercises and finally i got this vedios. Very well explained. Salute to you sir. Many Many thanks 🥰💗

[@lalitsharma-yl8mo]

Thank you Yatinder bhaiya aur mai apko batana chahunga ki maine gym workout chod diya tha par apki video se motivation mila aur fir se gym join karliya. Gym mai koi trainer nhi h bas apki video dekh ke seekhne ki kosis kar raha hun. Aap plz aise hi guide karte rahe hame. Thank you and love you bhaiya.

[@rajeevg8057]

You are not only a body builder who has made us proud but also an intellectual person with huge knowledge. Your way of speaking is amazing. Appreciate your clarity in speech. Thanks Yatinder for being on KZbin. Great day

[@JUNAID78692]

Very sincere teachings...I can feel the true effort to teach who ever really want to grasp this knowledge...A perfect workout plan....thank you so much Sir...

[@lonepiggy7709]

Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft

[@jbjnikesh]

Mr India, I am loving all your videos, I do not usually comment much on youtube but hard to keep mum for gems like you. Thank you from Calgary Alberta

[@soldiergaming501]

2 yrs pehele ki video mujhe KZbin ne aaj suggest kiya hai and it was very help full. Thank you sir for teaching us these things.

[@arjunpalathingal8065]

A good trainer that I had ever seen before

[@abdudlockzzz8205]

Really u r awsome sir...recntly strtd watchng your vdeo. the way u xplain its lik wow....appreciate.....❤

[@footyxslayer3607]

When I started watching you your channel was having 1.53 million subs but now your channel growing it has crossed 4.5 million subs May You reach 5 million soon Keep Growing King 🖤 Love from Maharashtra

[@sahilansari7027]

Bhai Bahut Pasand Aaya video aur Maine follow bhi Kiya workout me bahut Maza aaya.. Thank you so much sir ji 👌👌👌👌

[@motivationalmagnet185]

Pure quality program with satisfactory exercise manner. Thanks sir

[@kashishmalhotra2959]

Day 1: Chest and Triceps Chest: (Incline to Flat) *1.Incline Bench Press: **kzbin.info/www/bejne/mGaomGSgh9Wei6s** (Upper Pectoral Muscle / Upper Chest)* >Back should Form an Arch > Hold Bar a bit more than shoulder width apart > Bring Down near your collor bone > Down=Chest Strech: Breath in , Up= Chest Contract , Breath Out> > Do it in a controlled manner. *Sets=4 (Warm Up Set+Normal +2 Failure Set)* Warm Up Set : Reps 15 Normal Set: Reps 10 (Slight Increased Weight) Failure Set: Reps 8-10 (Max Weight) *2.Flat Bench DB Hammer Press: **kzbin.info/www/bejne/mGaomGSgh9Wei6s** (Pectoral Muscle)* > Back Arch Form > Hammer Grip > DB should be close to your chest when down (Chest Strech) > Controlled manner to avoid pain and be effective *Sets: 3 (W+2F)* WU: 10-12 Set FS: 6-8 Set (Max Wt.) *3.Incline Bench DB Fly: **kzbin.info/www/bejne/mGaomGSgh9Wei6s** (Upper Chest)* > 25* incline > Maintain back arch > Don't go much below your shoulder level *Set:3 (W+2F)* WU: 10-12 Reps FS: 12-15 Reps (Increased Weight) *4.Super Set(Combi Set) Flat Bench Press Smith M/c + Cross Bench DB Pull Over: **kzbin.info/www/bejne/mGaomGSgh9Wei6s* FBS: > Bar should be lowered towards the centre on the chest > Bring very close to chest > Elbow should not move much Puller Over: > Immediatley after FBS no rest. > Neck should be on the bench > Strech ribcage and chest when owering weight > Pelvic bone should always be lower than the bench > Lift and breath out *Sets:2* Set 1:FBS: 12 Reps + DPU: 12 Reps Set 2:FBS: 12 Reps + DPU: 12 Reps ( Increased Wt.) Triceps: *5.Triceps Rope Pushdown: **kzbin.info/www/bejne/mGaomGSgh9Wei6s* > Knees soft and bit bent + Upper body bit forward bent > When down, try to open rope to the fullest > When bringing up, elbow still not more than 90* *Sets:4 (W+N+2F)* WU: 15 Sets N: 10-12 (Med. Wt) F: 8-10 (Max Wt) *6.Lying Tricep Extn / Skull Crusher :**kzbin.info/www/bejne/mGaomGSgh9Wei6s* > A bit decline > Elbow Straight, Bar toward forehead > Elbows should not feel strained, don't go for very hevy wt. *Sets: 3 (W+2F)* W: 10-12 F: 10-12 ( Increased Wt.)

[@uniqueboyvighneshsharma8312]

Very helpful ❤

[@theroyalmotors8962]

I have seen your video for the first time as i use to follow all foreigners before...but Yatindra singh ji you are the best...very informative video..loved it...thank you so much veerji...

[@limbudmn4625]

U are the best teacher for fitness. I always follow your instruction. I have been following your instruction .

[@aakahjaiswall3743]

Awesome sir ... u r genius .... really .... u r so gentle ...

[@Danishkhan-th5nb]

Masha Allah keep it Brother.... Allah bless you 🙏

[@SUDExperiment]

Thank you so much sir. Apne maira problem solve kardi. Ap great ho

[@anjalmandal460]

Sir thank you me abhi yesi sawal puchne wala tha or video mil gaya thank you so much I'm following your every instructions

[@rajeshkumar-zm6vw]

Thank you so much sir from bottom of my heart

[@smoggy_vibes5420]

Thank you 💖

[@dipakpoon8877]

Thank you so much sir ..❤️❤️ Lots of love from Nepal 🇳🇵❤️❤️❤️

[@vaibhav_nitesh]

Itne video dekhe lekin kisi ne ye nahi bataya k weight increase karna chahiye thank you sir. love. respect.

[@indiamaharashrta6412]

Thank you sir...! 🙂

[@keshavsharma3186]

Sir, u are the best KZbinr releated fitness, I am your big fan sir

[@adruvitpandit5816]

Yatinder and AthleanX are my favorite. AX goes deep into the topic which is nice.

[@ritendrasahoo2730]

Me also bro 🙏🙏

[@Karthik-mu9wf]

Please tell me the sets and reps i dont understand hindi

[@vineetrathee.]

@@adruvitpandit5816 jarur bhai jo insaan 3 times mr India ho,mr world,mr asia to body ka experince to hoga hi . un chota mota youtuber ke tarha nhi pack nekla nhi ban gye youtuber.

[@pujachandan3946]

@@adruvitpandit5816U .i

[@basantasharma4075]

Yatinder sir is always humble and great coach...ever. Love from Assam.

[@-_SezanMahmud]

Thank you so much for this perfect guideline!!!!

[@hustler3577]

I remember when i subscribed there's was only 60k subs ..but this channel is growing touch wood ❤ congrats paaji ☺ May you hit Million soon ❤ 🔥

[@YatinderSinghOfficial]

Mr. Worldwide thank you so much 😊 god bless you 🤗

[@Karthik-mu9wf]

Please tell me the sets and reps i dont understand hindi

[@hustler3577]

@@Karthik-mu9wf checkout the description box you will get it. It has written in the description box.😊🙏🏼👍

[@afnanaffu2492]

Always 🤴 you are

[@DrSingh-gf6gp]

Yatinder Sir ! This is Dr.Dheeraj , i used to come to Your O2 Fitness in Gurgaon, and i am delighted to see this series of full week work out plan . I moved to London now, hope to see you and train under your expertise, soon once i m back in India , again. Blessings and heaps of best wishes for success and prosperity. Greetings to whole team of O2.

[@kapiltomar777]

Yatinder singh ji apke jesa workout koi nahi bata sakta you are great bhiya ji

[@amanayan1783]

Bohut acha sair jii me aap ki har ek video dekhta hun aur gym me jakar karta bhi hun. Aap aise hi batate rho allaha aap ki umar lambi rakhe.

[@MgsppMgspp]

Exactly what most of us are looking for

[@vaibhav_nitesh]

Itne video dekhe lekin kisi ne ye nahi bataya k weight increase karna chahiye thank you sir. love. respect.

[@MahiraKhan-kw1gx]

Masha allah

[@talibalirizvi9596]

Thanks sir hm apki har video dekhte h or follow bhi krte h bhot bhot shukriya

[@atitkumar6926]

Really informative especially for correcting mistakes which are not apparent to beginners. Thank You.

[@padmeshmedicinereview2995]

Thanks sir 💕🙏✌✨

[@youshaabbas7336]

Thnk u soo much sir nice vedio today is my chest day and i will surely going to perfome the same exercise 😍

[@lonepiggy7709]

Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft

[@The2345600]

Sir you will soon reach 10 million subscribers... All the best sir... Love you from Hyderabad India...

[@dineshmadu0463]

I am from srilanka ..i watched your every videos .. you are a nice instructor .. i really like to watch your videos ... i am your big fan now ..👍👍👍

[@fasttrack2037]

Sir Thank you so much for this series. I am very badly need this.

[@escalate1041]

Your subs are increasing rapidly Keep growing sir❤

[@niteshkumarsingh2835]

Is content ke ke liye dher sara dhanyavaad 💐💐❤❤ ..

[@abararahmed9402]

Goodness beaming out from him.. such a gentleman 👏

[@prakashbaliga5651]

Thanks for the video it's amazing

[@prakashbaliga5651]

Great variations of exercises sir 👍

[@lonepiggy7709]

Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft

[@jatin7689]

I wish that I had Gym Trainer Like You Yatindrer Sir 🔥🙏🙏🖤

[@rameshbalami2075]

Sir Can u suggest free hand excercises for chest please... I do excercises only at home with just dumbell as equipment

[@mohammadjubayer5823]

Thank you so much,Love from Bangladesh 🇧🇩

[@adeelali9720]

Yatinder singh bhai bht ala .mey ne follow kia hey schedule.. It really works.. Mashallah . Bht ala.. Aslamalikum adeel from karachi

[@saitarun2641]

Sir! Can we increase our muscles by following your workout plan.This is my question

[@Choudhury..]

Day 1: 1:40 3:00 5:00 6:00 7:45 9:00 10:25

[@VinayKumar-iy3tv]

I hve done sme of ur workouts n those gave killer effect thnx champ 💪👍

[@vvek_7]

Sir Aap Bohot Acchi Tareeke se Sikhate ho , Aapko dekh ke hi hum log correct way se fit ho rahe hai . Dil se Thank you 🔥♥

[@safeerkhan9200]

Thank You sir geee, Love From Pakistan :)

[@medicoagrawal6899]

6:15 Mayank says : utta le re baba utta le

[@sunilrathod5516]

Sir, बहुत ही अच्छा विडिओ, थँक्स सर

[@sanamacharajkumar8865]

This video is so helpful and amazing , it teaches good way of exercise, so thankful

[@zerodirection1643]

Sir plz upload videos early in the morning around 5 o'clock

[@sauravk766]

Mrng main gym krte Hain hmbhi..jldii upload hone se Acha hoga

[@asnfhtmlzxsje274]

Night me upload kr a chahiye

[@lonepiggy7709]

Brother pls guide... i m new to all this gymming when i searched fr full day workout there were 2 catwgories .. 1. full week workout 2. this one, full week muscle gain workout whats d difference?? which one shall i do???i am 16 yr old 82kg 6ft

[@apekshitdhoke]

Chest: 1:25 Incline Bench Press 2:42 Flat Bench DB Hammer Press 3:58 Incline Bench DB Fly 5:28 Flat Bench Press 7:02 Cross Bench DB Pull Over Triceps: 8:25 Triceps Rope Pushdown 9:55 Lying Tricep Extn

[@AnshplayzZzzyt]

Thank you brother

[@wajahatawan7870]

^_^

[@Rk-dy8be]

👌👌👌

[@sonurabaridhaniba1086]

Sir आपका समझाना का तरीका बहुत अच्छा है so great sir

[@chayannath85]

I'm also follow your videos.. you are my big fan 🙏🙏❤️❤️❤️

[@vale4630]

0:49😆mayank kaise hoo👨‍❤️‍👨🤣🤣🤣

[@d.zhakdaji..1993]

😃😃

[@rahultamasker1656]

mayank ki khol ke lenge

[@FayyazShaikh56]

rahul tamasker 🤣😂👍

[@Devendrakumar-um7me]

My name olsa Mayank

[@shiwalichalotra4530]

How cutely he asked ❤️❤️❤️😘😘

[@kurtdangiwan9556]

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet* thank you for everything!

[@pratiktimes]

My million thanks to Yatinder ji for this video.

[@teepuiqrarkhan]

Bs Aise Hi Ashirwad Bnaye rakhiye Bhai..Proud Of You And Thank You For MOTIVATE Us❤️❤️❤️❤️😍😘

[@mufasareinfield2989]

The best KZbin channel for fitness

[@vishalgour]

Inclined bp - 4 set Flat dumbell hammer press - 4 set Inc b dmb fly - 3 Flat b bar prss + dumbell behind nck - 2 set Trucrp rope-4 Barbell decline skull crusher-4

[@blackhatgamerz8242]

Bahut hi bdiya mai sir ke instructions ko gym m follow krta hu

[@pawansingh-ve4wn]

Sir, I love you and your simplicity :)

[@AfroMexFamily]

Wow you guys are well built. Workout is serious discipline and consistency. Great workout routines. Thanks for sharing.

[@shubhamsahu5170]

Thank you sir itni knowledgeable vedio banane kr liye

[@ShubhamRaj-xo1fx]

Thank you so much sir.. I wanted this video too much bcz I'm a beginner.. ❤❤ lots of love from bihar.. 🙏🙏🙏

[@abdulismail9196]

Thanks much more very useful very good training really well appreciated 🤜🤛💪🔥💥❤️

[@HimanshuKumar-eq5kg]

Thank you for sharing this information 👍 looking forward for the diet plan as well for this training 🙏

[@satya_fitness_1]

waooo sir appkaa training suprb hai🥰🥰😍😍👌

[@singha6141]

No 1 couch of India thank you so much for sharing this sir

[@Marcos1987]

Sir aapshe bohat motivate huvahu me bhi gym suru kar raha hu aapk video dekhkar proud hota he gym karna aapshe sikhna bohat aacha or sahi lagta he thanks sir aap hamesha ham sabhiko aeshehi video banakar bheje thank you sir love you sir

[@fiberwatertechnology9919]

great bro Yatinder Singh i like your all videos. Thanks

[@trinity396]

Very detailed presentation. Very informative Thank you

[@ZeeshanKhan-oc4uq]

Bht achi lagi video Muje thanks 😊

[@shravanjat2383]

Thanks sir for this type of Systematic workout

[@rahulkirawar9491]

Bahut badhiya sir, thanks

[@robinadil4324]

Best explanation! Thanks for sharing 😆🙏

[@fastgameraatif8050]

Aap ka tarika jaldi samjh aata he. Thanks bhai

[@vilenhasan1333]

I've learned a lot from you brother ❣️ Take love from Bangladesh ❣️

[@pankajbadoni4345]

Thanks brother you are doing really nice and thank you so much for this video om bharamasmi

[@harishalphaM]

Superb bro.... Perfect explanation 👌👍... Kep rockng 👍😉💐💪

[@abhay0311]

Sbse acha explanation 🙏

[@MBvlogs00]

Thankyou sir app jaose aj tak koi nhi bataya

[@luckydwivedi1389]

Sir aap itne polite kaise rah lete ho.loye u sir ur kindness

[@sumitbasu1868]

Man from Earth ❤️ yatinder Singh..

[@colourfinger4440]

very helpful and motivated tips ❤️

[@deepakkushwaha3943]

Perfect fitness bodybuilding advice nice