Hi guys, my name is Govan Chahan, I have been in India for almost 7 years now and I don't plan to stop anytime soon, my goals are as clear as they could be. I started off as just making it as a hobby and turned it into my passion and now this is actually my profession. I am not only an athlete, I am also a coach, I help others realize their dreams, others realize their passion and I try to mentor as many people I can while I am a coach. So today I am going to be working out my arms, so I am going to go through my entire arm workout which is biceps and triceps. We are going to start off with biceps because I want to bring up my biceps more, so I always start with my weaker body part so that I can have all my energy and I can put my everything into my biceps. So I am going to be doing about 12-15 sets for biceps and about 10-12 sets for my triceps. Just because my triceps grows so fast, I don't want to make it my priority. Another reason is I am trying to grow my chest, so I am doing a lot of push movements and that's why I don't want to keep hammering my triceps every single day. So that's why my priority is going to be biceps and right after that I will do triceps. So I will show you my workout, let's go. So the first exercise is actually a warm up, I like to use cables just so that I can actually get the blood flowing in. I don't have to go too heavy, just steal the muscles, squeeze, warm up and then right after doing two-three sets of cable calls, I will go into my first main exercise. So for warm ups I usually only do 15-20 reps, not to failure, just easy lightly when just looking at the blood flowing. So the first exercise is going to be dumbbell isometric whole calls, so the way I want to do it is I am going to be using the concerto-fick part of the movement, I am going to hold one arm while I do five reps of the other one, then I will hold the other arm and do five reps from the first arm. Then I will do four arms, four reps, three reps, two and then one. So in total there is going to be 15 reps, but at the end you are going to feel an intense burn and pain and that's what throws the muscle. So the next exercise is going to be pre-chircles that hits the short head of the bicep and I am going to be doing three-to-four sets about eight to ten reps each and I like to go heavy on this movement just because I am trying to target my short head of the bicep and I feel like eight to ten reps is what hits the best for me but it differs from everybody. So I am going to be doing eight to ten reps on this one. I did my first two shows in 2016, one both of them and then they did a year to do my national show in 2017 and then right after that I did another show that was Vita Kaapriya in my one-man pro-card in October 2017. So I am getting that pro-card, I actually did my pro debut in 2018 July and went to a pro show and did another show called Battle of Desert Wages. Now having done two pro shows, my next goal is to qualify for 2019 Olympia and I will be doing shows next year starting in May, dragging off the points up until I get to the point where I can actually compete in Olympia. So this is my last set, I will be doing around eight reps and then I will drop the way to do four to six reps more and so make it a drop set just to completely fatigue the muscle. So the third exercise is going to be dumbbell hammer curls and I am going to be doing both arms and then once I hit feel around do one arm each. Alright so next exercise is going to be high cable curls and it is going to be three sets, a little bit higher reps so I will keep it around 15 reps just to completely fatigue the muscle and use all the glycogen that is in my biceps right now and I like to use isometric curls on this one as well so remember how we started with the first exercise using isometric curls, I am going to end my walk out with the same thing. So for triceps I like to do about six to seven sets of row full shounds and the first two or three are going to be warm up and another reason is that I have an injury in my left triceps so left elbow so I cannot do a lot of the tricep movements like reverse push downs or any of the overhead presses so I like to do mostly row push downs and close grip bench press and then probably end it off with some dips. Those are the only movements I can do and I have to really warm up my triceps first and I will also show you what I do to prevent my injury which is also form rolling in between my every set so let's start get started. First two sets is going to be the feet to two reps just to warm up and then the next four or five sets are going to be actually pushing it a little bit heavier. The biggest trick that using tricep row push downs is to always keep their elbow really locked in. The closer you keep your elbows to your body the better you're going to be walking your triceps so they are always like to keep it really really pushed into my lats so as I said guys I have an injury in my left triceps and it's more like a tricep 10 riders my real love is impinged and so to prevent my triceps because it hurts a lot when I'm doing any pushing movements I like to do use this form rolling technique so what this does is actually it reduces the pain in my triceps right by the elbow area and I do this in between my sets just to have a pain free push down movements or any pushing movements for that matter. So what I'm trying to do right now is just form rolling the area that hurts so there is a ligament and a tendon right where the triceps attaches to my elbow and that's what I'm actually form rolling right now and a little bit of the triceps as well. So if you have any kind of tendonitis any kind of injury one of the best thing you can do is to form roll in between every set what that does is you won't be able to feel the pain just because the tendon is actually going to be warmed up properly and nice because right now I'm feeling a pain in my tendon. I've got a heart of a while it's going to definitely hard while doing it but it makes the movement in which you're using the muscle completely pain free. Alright so next exercise is going to be a close grip bench press and as I said I have an injury so I can't do a lot of the movements. I usually like to do skull crushes but right now I can only do this one pain free so this is going to be the only compound movement I do today. So four sets, eight to ten reps and the first one is going to be a little bit of warm up so I think I'll get about 15 reps on this. So that was around 20 reps so I know how much weight I have to pick up to put eight to ten reps now. I always like to do a first warm up set for a compound movement just so I don't injure myself because I already have an injury so I don't want to make it worse. Alright so for the last set of close grip bench press I like to do a triple drop set. So as you can see I have only 25s here so I'm going to do about six reps to seven reps for the first one. I'm going to draw one, maybe do four and then drop another one and do four completely fitting in destroy the muscle because that pain barrier that pump is what's going to lead to the growth of the muscle and that's my ultimate goal. So last set, triple drop set, let's go. So this is my goal now not only to you know the best motions of myself, represent men's physique in India but also help others realize their dreams and tell them that you know what even though I have an engineering background even though a lot of people who are engineers, doctors, lawyers, they love bodybuilding, they love fitness, how to change their passion into their profession and that's my goal by showing you my journey that anything is possible if you believe in yourself, work hard and if you keep your running plus post you're towards your goals you know what ultimately you can actually make your passion your profession. Okay so for the last six size I'm going to be doing our dips so we're using this dip machine and I'm going to do about 15 to 20 reps just keep it at the higher end because it actually affects your rotator cuff a lot so I don't like to go too heavy on this one and that's what I like to do at the end. So three sets, actually four sets, two or three to 20 reps. 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