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Sheraz Yousaf Back And Chest Technical Video | ||||||||||
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Name: | Sheraz Yousaf |
| Addded: | 23 February 2009 | |
| Category: | Gym | |
| Search: | Shaerz Yousaf, Int, Gym, Technical, 0.00 | |
| Duration: | 0:20 | |
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Sheraz is a dynamic and powerful sports man who has dedicated his career to major sporting skills and acquired a wealth of knowledge along the way.
His straight forward approach to training and working with people has made him extremely popular and a force to be reckoned with within the industry.
He has competed in natural body building competitions so is very knowledgeable about gaining muscle mass and diet. He has also achieved success as a power lifter, wining the Novice Class title, which demonstrates his level of skill in this area too. He is a trained boxer and has competed in numerous fights and brings a lot of his boxing training to us at the site, which as we know, is pretty tough.
His owns Vista Health Club based in West London and is also a contributing Personal Training Consultant to BBC Asian Network. We are delighted that Sheraz takes time out from his extremely busy life to come and give you classes that are really aimed at our tougher, stronger client base.
What drives Sheraz?
I try to achieve excellence in anything I work at and I try to instil this in my clients and people that pay for my services. I look to achieve the best result in the most efficient way.
Why is fitness important to Sheraz?
There is no peace of mind without sound health, so for me being fit and strong and happy with my physique is an important part of making my life feel complete.
Sheraz’s Tips:
Be consistent in your exercise all year round – don’t keep starting a stopping.
Don’t allow exercise to dominate your life – make it fit in with your existing lifestyle.
Take advice from someone qualified with experience who has already achieved what you want to.
Classes Available: See link below
Specialist Areas: Body building, boxing, weight lifting, drills
Proudest Moments: Winning and gaining recognition in competion as a body builder, weight lifter and boxer
Web: www.syfit.com
This is a free video for registered and full members. This is the technical workout video to demonstrate correct technique, posture and range of motion. It also demonstrates how to use the equipment that is being used in the main exercise workout. Please print off the workout below so you can take to the gym. The type of exercise in this workout is best suited to those with access to gym equipment.
| Goal: | Strength & Size |
| Level: | Intermediate - Advanced |
| Technical Video Link: | This Video |
| Frequency per Week: | Once |
| Suggested Other Workouts: | |
| Related Information: | Reps and Tempo |
| Perceived Level of Exertion (PRE): | 9/10 |
The Perceived Rate of Exertion (Borg) is a system used to ascertain how hard you feel you are working out of ten.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Very light | moderate | bit hard | hard | very hard | very, very hard |
| Equipment: Cross trainer/bike/treadmill Level: 4/5 Duration: 5-10 mins |
| Trainer Tips: Use a low impact machine, work at a moderate level of intensity |
| Pre exercise Stretch: Neck, Chest, upper back, lats, lower back, triceps - hold all for 6-8 secs |
| Exercise | Tempo | Sets And Reps | Weight | Teaching Points |
|---|---|---|---|---|
| Bench Press | 2-0-1 | 1 x warm up with the bar -12 reps, then 4 x 6-8 | 20% warm up then use a weight for 80-90% of your maximum weight you could lift for 2 reps. If you feel you need more than one warm up set then do so. | Try and keep your feet flat on the ground, making your lower body as stable as possible |
| Dead Lift | 2-0-1 | 1 x warm up with a light bar of 12 reps, then 4 x 6-8 | 20% warm up then use a weight for 80-90% of your maximum weight you could lift for 2 reps. | Keep head up and back straight throughout raising and lowering of motion. |
| Incline Dumbbell Press | 3-0-1 | 5 x 8 | Use a weight for 80-90% of your maximum weight you could lift for 4 reps | Hold dumbbells at the top with elbows soft, then lower the dumbbells out wide until your arms are at right angles at your elbows. |
| Bent Over Rows | 3-0-1 | 5 x 8 | Use a weight for 80-90% of your maximum weight you could lift for 4 reps | Make sure your lower back is curved out slightly so no pressure falls on the lower back. |
| Cable Flyes | 1-0-1 | 3 x 12 | The weight should be moderate as this isn’t designed to be a heavily weighted exercise at this stage in the workout. | Keep your head up and back straight as you perform this exercise. |
| One Arm Rows | 1-0-1 | 3 x 12 | The weight should be moderate as this isn’t designed to be a heavily weighted exercise at this stage in the workout. | Keep your head up and back straight as you perform this exercise. |
| Same stretches as pre exercise stretch – held for longer. |
Want to print the programme to take to the gym? Then click here.
