[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:07.67,0:00:09.24,Default,,0000,0000,0000,,We've got an upper-body workout today.
Dialogue: 0,0:00:09.24,0:00:11.49,Default,,0000,0000,0000,,We're working our back, chest, and arms.
Dialogue: 0,0:00:11.49,0:00:16.03,Default,,0000,0000,0000,,You can hop onto my website for more\Ndetails and to find a day-by-day schedule.
Dialogue: 0,0:00:16.03,0:00:18.12,Default,,0000,0000,0000,,We're getting more interactive this time,
Dialogue: 0,0:00:18.12,0:00:21.86,Default,,0000,0000,0000,,so submit your measurements and progress\Nso I can feature your results in a video.
Dialogue: 0,0:00:21.86,0:00:25.86,Default,,0000,0000,0000,,Bret and I will also be answering your \Nquestions, so drop a comment down below,
Dialogue: 0,0:00:25.86,0:00:29.57,Default,,0000,0000,0000,,and you can also join my Discord server if \Nyou're looking for workout buddies.
Dialogue: 0,0:00:29.57,0:00:31.62,Default,,0000,0000,0000,,Shout out to Bret for working with me on this!
Dialogue: 0,0:00:31.62,0:00:33.82,Default,,0000,0000,0000,,This program is completely free,
Dialogue: 0,0:00:33.82,0:00:37.79,Default,,0000,0000,0000,,so all you have to do is to put that effort\Nin, and you're gonna get peachy.
Dialogue: 0,0:00:37.79,0:00:41.11,Default,,0000,0000,0000,,So smash that like button, share \Nthis with anyone who needs it,
Dialogue: 0,0:00:41.11,0:00:42.57,Default,,0000,0000,0000,,and let's get into the workout.
Dialogue: 0,0:00:43.13,0:00:46.01,Default,,0000,0000,0000,,We'll need a set of light and \Nheavy dumbbells for this workout.
Dialogue: 0,0:00:46.01,0:00:49.07,Default,,0000,0000,0000,,If you don't have any, just get\Nfamiliar with the exercises,
Dialogue: 0,0:00:49.07,0:00:51.02,Default,,0000,0000,0000,,and use alternatives \Nyou can find at home.
Dialogue: 0,0:00:51.02,0:00:54.26,Default,,0000,0000,0000,,We've got four supersets\Nrepeated twice, with rest in-between.
Dialogue: 0,0:00:54.26,0:00:56.88,Default,,0000,0000,0000,,Sit on a mat and we're \Ngonna start with chest press.
Dialogue: 0,0:00:56.88,0:01:01.48,Default,,0000,0000,0000,,Set your dumbbells on your hips with your\Nknees bent, then slowly lay back on the mat.
Dialogue: 0,0:01:01.48,0:01:05.56,Default,,0000,0000,0000,,Press the weights up over your chest\Nby contracting your triceps and chest.
Dialogue: 0,0:01:05.56,0:01:08.68,Default,,0000,0000,0000,,Slowly lower the weight\Nuntil both elbows touch the mat,
Dialogue: 0,0:01:08.68,0:01:11.69,Default,,0000,0000,0000,,then press dumbbells back to the starting position.
Dialogue: 0,0:01:11.69,0:01:16.73,Default,,0000,0000,0000,,Have your dumbbells tilted at 45 degrees, so they \Ndon't knock one another when you press up,
Dialogue: 0,0:01:16.73,0:01:20.07,Default,,0000,0000,0000,,and make sure your elbows\Naren't flaring out to 90 degrees.
Dialogue: 0,0:01:20.07,0:01:22.52,Default,,0000,0000,0000,,Keep them at around\N45 degrees or less.
Dialogue: 0,0:01:22.52,0:01:25.36,Default,,0000,0000,0000,,Don't lock your elbows if \Nyou're lifting heavy weights.
Dialogue: 0,0:01:35.57,0:01:37.46,Default,,0000,0000,0000,,Now moving on to chest fly.
Dialogue: 0,0:01:37.46,0:01:40.70,Default,,0000,0000,0000,,We'll take a few seconds rest \Nto get ready for the next exercise.
Dialogue: 0,0:01:40.70,0:01:43.15,Default,,0000,0000,0000,,Use lighter weights for\Nthis exercise if you can.
Dialogue: 0,0:01:44.19,0:01:49.01,Default,,0000,0000,0000,,Again, press the weights up over your chest \Nwith your palms facing each other in a neutral grip.
Dialogue: 0,0:01:49.01,0:01:53.03,Default,,0000,0000,0000,,Lower the weights down in an arching \Nmotion, keeping a slight bend on your elbows.
Dialogue: 0,0:01:53.03,0:01:57.42,Default,,0000,0000,0000,,When your elbows hit the floor, squeeze the \Ndumbbells back together in an arching motion.
Dialogue: 0,0:01:57.42,0:01:59.79,Default,,0000,0000,0000,,Focus on squeezing your pecs.
Dialogue: 0,0:02:30.44,0:02:31.55,Default,,0000,0000,0000,,We're done with this set!
Dialogue: 0,0:02:31.55,0:02:33.54,Default,,0000,0000,0000,,Pause the video and\Nget sufficient rest,
Dialogue: 0,0:02:33.54,0:02:36.15,Default,,0000,0000,0000,,and we'll repeat this \Nsuperset one more time.
Dialogue: 0,0:02:56.03,0:02:59.51,Default,,0000,0000,0000,,Again, make sure you press the \Ndumbbells tilted at 45 degrees,
Dialogue: 0,0:02:59.51,0:03:02.19,Default,,0000,0000,0000,,and your elbows at around 45 degrees.
Dialogue: 0,0:03:02.48,0:03:04.47,Default,,0000,0000,0000,,Squeeze your pecs.
Dialogue: 0,0:03:34.67,0:03:38.05,Default,,0000,0000,0000,,Now, shift to lighter weights and\Nget ready to do some chest flies.
Dialogue: 0,0:03:38.05,0:03:39.97,Default,,0000,0000,0000,,Keep a slight bend on the elbow,
Dialogue: 0,0:03:39.97,0:03:43.18,Default,,0000,0000,0000,,and squeeze the dumbbells \Ntogether in an arching motion.
Dialogue: 0,0:04:23.86,0:04:25.68,Default,,0000,0000,0000,,Now, we're done with this superset.
Dialogue: 0,0:04:25.68,0:04:28.71,Default,,0000,0000,0000,,The next superset focuses on\Nyour back and biceps.
Dialogue: 0,0:04:45.24,0:04:46.88,Default,,0000,0000,0000,,Next, we have bent over row.
Dialogue: 0,0:04:46.88,0:04:50.04,Default,,0000,0000,0000,,Stand upright with your dumbbells \Nby your side in a neutral grip.
Dialogue: 0,0:04:50.04,0:04:53.92,Default,,0000,0000,0000,,Hinge on your hips until your torso\Nis almost parallel to the floor,
Dialogue: 0,0:04:53.92,0:04:55.94,Default,,0000,0000,0000,,then pull the dumbbells\Ntowards your body,
Dialogue: 0,0:04:55.94,0:04:59.96,Default,,0000,0000,0000,,and drive the elbows behind the body \Nwhile retracting your shoulder blades.
Dialogue: 0,0:04:59.96,0:05:03.96,Default,,0000,0000,0000,,Slowly lower the dumbbells back to the \Nstarting position in a controlled manner.
Dialogue: 0,0:05:03.96,0:05:06.00,Default,,0000,0000,0000,,Avoid bouncing\Nup and down too much.
Dialogue: 0,0:05:13.18,0:05:15.21,Default,,0000,0000,0000,,We are moving on to bicep curl.
Dialogue: 0,0:05:15.21,0:05:19.81,Default,,0000,0000,0000,,Take a few seconds rest to get into\Nposition, and let's start by standing upright.
Dialogue: 0,0:05:20.22,0:05:22.19,Default,,0000,0000,0000,,Hold the dumbbells \Nwith palms facing forward.
Dialogue: 0,0:05:22.19,0:05:27.24,Default,,0000,0000,0000,,Keep your upper arm stable then bend \Nat the elbow and lift the dumbbells up.
Dialogue: 0,0:05:27.24,0:05:31.66,Default,,0000,0000,0000,,Make sure your elbows are tucked in \Nand not moving around while doing bicep curls.
Dialogue: 0,0:05:31.66,0:05:34.55,Default,,0000,0000,0000,,Only your lower arms are moving,\Nand do it slow and controlled.
Dialogue: 0,0:05:35.19,0:05:36.69,Default,,0000,0000,0000,,Don't swing your upper body.
Dialogue: 0,0:05:36.69,0:05:38.94,Default,,0000,0000,0000,,Keep your core tight \Nand shoulders relaxed.
Dialogue: 0,0:05:46.79,0:05:47.98,Default,,0000,0000,0000,,We're done with the first set!
Dialogue: 0,0:05:47.98,0:05:51.04,Default,,0000,0000,0000,,Take some time to rest, and \Nwe're gonna start the second set.
Dialogue: 0,0:06:11.06,0:06:12.39,Default,,0000,0000,0000,,We have bent over row again.
Dialogue: 0,0:06:12.39,0:06:15.38,Default,,0000,0000,0000,,Make sure you're not bouncing\Nup and down too much.
Dialogue: 0,0:06:15.38,0:06:17.97,Default,,0000,0000,0000,,Don't use the momentum\Nto bring the weight up.
Dialogue: 0,0:06:17.97,0:06:22.40,Default,,0000,0000,0000,,A little bit of bouncing is fine, but do \Nthe exercise in a controlled manner.
Dialogue: 0,0:06:37.41,0:06:39.66,Default,,0000,0000,0000,,Great work! Now, let's do some bicep curls.
Dialogue: 0,0:06:39.66,0:06:44.04,Default,,0000,0000,0000,,Set yourself up in the upright \Nposition, then curl the weights up.
Dialogue: 0,0:06:44.04,0:06:48.00,Default,,0000,0000,0000,,Do it slow and controlled and\Ndon't swing or move your upper arms.
Dialogue: 0,0:06:48.00,0:06:49.50,Default,,0000,0000,0000,,Keep them still.
Dialogue: 0,0:07:15.14,0:07:17.11,Default,,0000,0000,0000,,We're done with\Nthe second superset!
Dialogue: 0,0:07:17.11,0:07:18.70,Default,,0000,0000,0000,,Pause the video for a longer break.
Dialogue: 0,0:07:41.18,0:07:43.24,Default,,0000,0000,0000,,The next exercise is shoulder press.
Dialogue: 0,0:07:43.24,0:07:46.15,Default,,0000,0000,0000,,Start by standing upright\Nwith a neutral, straight back.
Dialogue: 0,0:07:46.15,0:07:51.54,Default,,0000,0000,0000,,Bring the dumbbells above your shoulders,\Nthen press upwards over your head in a controlled manner.
Dialogue: 0,0:07:51.54,0:07:55.72,Default,,0000,0000,0000,,Try to not knock your dumbbells and\Nalso don't lock your elbows,
Dialogue: 0,0:07:55.72,0:07:57.71,Default,,0000,0000,0000,,especially if you're using heavy weights.
Dialogue: 0,0:08:14.10,0:08:16.60,Default,,0000,0000,0000,,We're doing lateral raise after a short rest.
Dialogue: 0,0:08:16.60,0:08:19.51,Default,,0000,0000,0000,,I'll normally opt for lower \Nweights for this exercise,
Dialogue: 0,0:08:19.51,0:08:21.94,Default,,0000,0000,0000,,as we are using smaller\Nmuscle groups for this.
Dialogue: 0,0:08:21.94,0:08:23.90,Default,,0000,0000,0000,,Again, stand upright, back straight.
Dialogue: 0,0:08:23.90,0:08:28.31,Default,,0000,0000,0000,,Hold your dumbbells in a neutral grip, then\Nraise your dumbbells up to your shoulder level,
Dialogue: 0,0:08:28.31,0:08:30.14,Default,,0000,0000,0000,,with a slight bend on your elbows.
Dialogue: 0,0:08:30.14,0:08:32.60,Default,,0000,0000,0000,,Then lower your dumbbells down slowly.
Dialogue: 0,0:08:33.09,0:08:35.52,Default,,0000,0000,0000,,Do not swing, don't use the momentum,
Dialogue: 0,0:08:35.52,0:08:38.17,Default,,0000,0000,0000,,focus on using your lateral delts.
Dialogue: 0,0:08:38.52,0:08:43.62,Default,,0000,0000,0000,,Don't go over your shoulders if your\Nfocus is not on training your traps.
Dialogue: 0,0:08:51.72,0:08:53.26,Default,,0000,0000,0000,,We're done with this set!
Dialogue: 0,0:08:53.47,0:08:55.94,Default,,0000,0000,0000,,Take a longer break here \Nto rest up those muscles,
Dialogue: 0,0:08:55.94,0:08:58.30,Default,,0000,0000,0000,,and we have one more \Nset to go for this superset.
Dialogue: 0,0:08:58.30,0:09:02.00,Default,,0000,0000,0000,,We're halfway through the workout\Nguys, keep it up! Not long to go.
Dialogue: 0,0:09:17.51,0:09:19.50,Default,,0000,0000,0000,,Let's start with shoulder press again.
Dialogue: 0,0:09:19.50,0:09:23.02,Default,,0000,0000,0000,,Make sure your back is not \Narched and focus on your form.
Dialogue: 0,0:09:50.68,0:09:53.44,Default,,0000,0000,0000,,Moving on to lateral raise straight away.
Dialogue: 0,0:09:53.44,0:09:54.71,Default,,0000,0000,0000,,Switch to lighter weights.
Dialogue: 0,0:09:54.71,0:09:57.64,Default,,0000,0000,0000,,Make sure you're not swinging \Nyour body when you're doing it.
Dialogue: 0,0:09:57.64,0:09:59.78,Default,,0000,0000,0000,,Focus on your lateral delts.
Dialogue: 0,0:10:33.82,0:10:36.52,Default,,0000,0000,0000,,That's it for this superset! You've done well.
Dialogue: 0,0:10:36.52,0:10:38.05,Default,,0000,0000,0000,,We have one more superset left to go.
Dialogue: 0,0:10:38.05,0:10:39.78,Default,,0000,0000,0000,,Pause the video for a longer break.
Dialogue: 0,0:10:39.78,0:10:43.10,Default,,0000,0000,0000,,We're gonna be working our \Ntriceps and upper back next.
Dialogue: 0,0:10:56.32,0:10:59.23,Default,,0000,0000,0000,,Let's start with overhead tricep extension.
Dialogue: 0,0:10:59.23,0:11:02.22,Default,,0000,0000,0000,,Stand upright, back straight \Nwith dumbbells over your head,
Dialogue: 0,0:11:02.22,0:11:03.89,Default,,0000,0000,0000,,keeping your upper arms still.
Dialogue: 0,0:11:04.21,0:11:08.02,Default,,0000,0000,0000,,Lower the dumbbells behind your \Nhead with your elbows pointing forward.
Dialogue: 0,0:11:08.02,0:11:10.68,Default,,0000,0000,0000,,Make sure your elbows are \Nnot pointing out to the side,
Dialogue: 0,0:11:10.68,0:11:13.16,Default,,0000,0000,0000,,and that your upper arms are staying still.
Dialogue: 0,0:11:44.90,0:11:47.68,Default,,0000,0000,0000,,Straight away, we are moving\Non to a rear delt fly.
Dialogue: 0,0:11:47.68,0:11:51.20,Default,,0000,0000,0000,,Stand upright, hip-width apart\Nand dumbbells by your side,
Dialogue: 0,0:11:51.20,0:11:55.46,Default,,0000,0000,0000,,then hinge on your hips until your\Ntorso is almost parallel to the floor.
Dialogue: 0,0:11:55.46,0:11:58.68,Default,,0000,0000,0000,,Then raise your dumbbells\Nup, retracting your shoulder blades.
Dialogue: 0,0:11:58.68,0:12:02.63,Default,,0000,0000,0000,,You can pause for a second here, then lower\Nyour dumbbells down in a controlled manner.
Dialogue: 0,0:12:02.63,0:12:05.87,Default,,0000,0000,0000,,Make sure you're not bouncing \Nyour body up and down here, too.
Dialogue: 0,0:12:35.39,0:12:37.32,Default,,0000,0000,0000,,We're almost done with the workout!
Dialogue: 0,0:12:37.32,0:12:40.20,Default,,0000,0000,0000,,Just one more set to go! You can do this!
Dialogue: 0,0:13:01.44,0:13:03.42,Default,,0000,0000,0000,,We're doing tricep extension again.
Dialogue: 0,0:13:03.42,0:13:08.28,Default,,0000,0000,0000,,Make sure your upper arm stays still and your \Nelbows pointing forward and not outward.
Dialogue: 0,0:13:08.28,0:13:10.99,Default,,0000,0000,0000,,Let's smash this! You can do it!
Dialogue: 0,0:13:39.68,0:13:41.90,Default,,0000,0000,0000,,We're doing rear delt fly straightaway.
Dialogue: 0,0:13:41.90,0:13:46.77,Default,,0000,0000,0000,,Again, make sure you're not bouncing your body\Nup and down too much while you're doing this exercise.
Dialogue: 0,0:14:26.53,0:14:27.100,Default,,0000,0000,0000,,And that's it for this superset!
Dialogue: 0,0:14:27.100,0:14:31.32,Default,,0000,0000,0000,,We have just two more exercises\Nleft to complete the workout.
Dialogue: 0,0:14:31.32,0:14:32.85,Default,,0000,0000,0000,,Pause here if you need a longer break.
Dialogue: 0,0:14:32.85,0:14:34.87,Default,,0000,0000,0000,,Don't give up now, you can do this!
Dialogue: 0,0:14:52.00,0:14:53.99,Default,,0000,0000,0000,,We have 10 reps of push-ups next.
Dialogue: 0,0:14:53.99,0:14:57.35,Default,,0000,0000,0000,,Start in a high plank, then lower your \Nbody down in a controlled manner.
Dialogue: 0,0:14:57.35,0:14:59.57,Default,,0000,0000,0000,,Make sure your elbows\Nare not flared out.
Dialogue: 0,0:14:59.57,0:15:01.69,Default,,0000,0000,0000,,You should be at around 45 degrees.
Dialogue: 0,0:15:01.69,0:15:03.28,Default,,0000,0000,0000,,Then press up and repeat.
Dialogue: 0,0:15:18.77,0:15:20.96,Default,,0000,0000,0000,,The last exercise is contralateral.
Dialogue: 0,0:15:20.96,0:15:24.30,Default,,0000,0000,0000,,We have 20 reps of this \Nand we're done with this workout.
Dialogue: 0,0:15:24.30,0:15:28.51,Default,,0000,0000,0000,,Start in a low plank and lift one leg and\Nthe opposite arm at the same time.
Dialogue: 0,0:15:28.51,0:15:32.45,Default,,0000,0000,0000,,Engage your core and try not to poke your \Nbutt up or droop it down too much.
Dialogue: 0,0:15:32.45,0:15:34.79,Default,,0000,0000,0000,,Keep going, guys! You can do it!
Dialogue: 0,0:16:10.00,0:16:11.04,Default,,0000,0000,0000,,And that's the workout, guys!
Dialogue: 0,0:16:11.04,0:16:13.42,Default,,0000,0000,0000,,I hope you guys enjoyed\Nthis upper-body workout.
Dialogue: 0,0:16:13.42,0:16:16.94,Default,,0000,0000,0000,,Now, smash that like button and leave \Na comment down below with how you went,
Dialogue: 0,0:16:16.94,0:16:19.52,Default,,0000,0000,0000,,and I'll see you in the next workout. Bye!