Yang Seon-su's online PT
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Description
Book Introduction
450,000 YouTube subscribers, 100 million cumulative views Player Yang, who is called the god of the Korean PT world! The one book that will end your PT that he has put out! In this era of high prices, you've finally decided to sign up for a personal trainer and truly get in shape, but you're not satisfied with either the lessons or the results. You've gorged on countless personal trainer channels on YouTube, diligently subscribed to them, and sweated profusely, but your body's transformation is slow. What's more, your once-healthy body begins to ache, and at some point, exercising becomes a chore, not just enjoyable? That's when the agonizing thought of giving up begins. Yang Seon-su, the number one personal trainer in Korea with the most experience teaching for the past 20 years! Now, trust Yang Seon-su for your workouts! He's always researching the principles behind every movement, constantly researching why movements occur the way they do, and has an unparalleled ability to fully explain them. So, even small changes to your exercise habits can make a big difference in your workout results. Additionally, because we emphasize health as the top priority of exercise, we reflect a philosophy that values health in our education based on a thorough understanding of one's own body and a broad understanding of exercise. The key points of both athletes' workouts are 'joint protection', 'injury prevention', and 'working the muscles hard'. The videos that receive hundreds or thousands of comments as soon as they are uploaded, such as [Squats like that will only destroy your knees and back], which recorded 1.75 million views on the channel “Yang Seon-su’s Online PT”, and [You will be able to get abs after watching this 11-minute video], which recorded 1.52 million views, are all because they contain Yang Seon-su’s exercise philosophy. 450,000 subscribers are satisfied with Yang Seon-su's lessons, saying that they are pain-free, provide proper stimulation to the muscles, and correct incorrect information, calling him the 'PT of a lifetime.' This book, “Yang Seon-su’s Online PT,” which is the final version of the YouTube channel, contains Yang Seon-su’s exercise philosophy. In particular, it was designed with beginners in mind as much as possible so that even beginners can get a feel for it, and the core of each exercise is accurately pointed out. Now, with this book, you will experience positive changes every day without pain or injury. |
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index
PROLOGUE
CHAPTER 01 Yang Seon-su's PT, Let's Start!
Philosophy of Bodybuilding
The concept of stretching and how to perform it effectively
Definition and customization of the split program
The importance of exercise time and rest time
How to prevent and deal with injuries
Nutrition and Diet Composition
Understanding Supplements and How to Choose the Right One
Tips for Choosing Sneakers
CHAPTER 02 Lower Body Exercises
Quadriceps femoris
Squats/ Leg press/ Lunges/ Leg extensions
Biceps femoris
Leg Curl/Stiff Leg Deadlift
〈Gluteus & Adductor〉
Hip Deadlift/Hip Thrust/Inner Tie/Outer Tie
〈Gastrocnemius〉
Calf raises
CHAPTER 03 Chest Exercises
〈Center of the Chest〉
Flat bench barbell press/flat bench dumbbell press/flat chest press machine/flat fly machine/flat dumbbell fly
Upper chest
Incline bench barbell press/Incline bench dumbbell press/Incline chest press machine/Standing incline cable fly/Incline dumbbell fly
Lower chest
Dips/ Decline Chest Press Machine/ Decline Cable Fly
CHAPTER 04 Back Exercise
Horizontal Movement
Wide grip seated row/close grip seated row/Romanian deadlift/bent-over barbell row/one-arm dumbbell row
Vertical movement
Wide grip lat pulldown/close grip lat pulldown/wide grip standing cable high-low/pullup/arm pulldown
〈Trapezius muscle〉
Shrug
CHAPTER 05 Shoulder Exercises
Back of shoulder
Seated row/lat pulldown/rear delt fly machine
〈Shoulder side〉
Side lateral raise/side lateral row
〈Front shoulder〉
Seated dumbbell shoulder press/Seated military barbell press/Front raise
CHAPTER 06 Arm Exercises
<biceps>
Barbell curl/two-arm dumbbell curl/one-arm cable curl/concentration curl/incline bench two-arm dumbbell curl/preacher curl/cable biceps curl/21 reps/hammer curl
<triceps>
Cable extension/ Lying triceps extension/ Cable pushdown/ Close grip bench press/ Overhead dumbbell one-arm extension/ One-arm cable extension/ Bench dips
CHAPTER 07 Abdominal Exercises
<epigastrium>
Sit-ups/Crunches/Cable crunches/Plank crunches
Lower abdomen
Seated Knee Ups/Hanging Leg Raises/Leg Raises
Side
Bicycle Maneuver/Cable Side Crunch
CHAPTER 08 Yang Seon-su's PT Program
Program 01 Non-split beginner program, 6 times a week, 10 weeks
Program 02 2-split beginner program, 6 times a week, 10 weeks
Program 03 3-part, 6-day per week program
Program 04 5-split, 6-day per week rotation program
CHAPTER 01 Yang Seon-su's PT, Let's Start!
Philosophy of Bodybuilding
The concept of stretching and how to perform it effectively
Definition and customization of the split program
The importance of exercise time and rest time
How to prevent and deal with injuries
Nutrition and Diet Composition
Understanding Supplements and How to Choose the Right One
Tips for Choosing Sneakers
CHAPTER 02 Lower Body Exercises
Quadriceps femoris
Squats/ Leg press/ Lunges/ Leg extensions
Biceps femoris
Leg Curl/Stiff Leg Deadlift
〈Gluteus & Adductor〉
Hip Deadlift/Hip Thrust/Inner Tie/Outer Tie
〈Gastrocnemius〉
Calf raises
CHAPTER 03 Chest Exercises
〈Center of the Chest〉
Flat bench barbell press/flat bench dumbbell press/flat chest press machine/flat fly machine/flat dumbbell fly
Upper chest
Incline bench barbell press/Incline bench dumbbell press/Incline chest press machine/Standing incline cable fly/Incline dumbbell fly
Lower chest
Dips/ Decline Chest Press Machine/ Decline Cable Fly
CHAPTER 04 Back Exercise
Horizontal Movement
Wide grip seated row/close grip seated row/Romanian deadlift/bent-over barbell row/one-arm dumbbell row
Vertical movement
Wide grip lat pulldown/close grip lat pulldown/wide grip standing cable high-low/pullup/arm pulldown
〈Trapezius muscle〉
Shrug
CHAPTER 05 Shoulder Exercises
Back of shoulder
Seated row/lat pulldown/rear delt fly machine
〈Shoulder side〉
Side lateral raise/side lateral row
〈Front shoulder〉
Seated dumbbell shoulder press/Seated military barbell press/Front raise
CHAPTER 06 Arm Exercises
<biceps>
Barbell curl/two-arm dumbbell curl/one-arm cable curl/concentration curl/incline bench two-arm dumbbell curl/preacher curl/cable biceps curl/21 reps/hammer curl
<triceps>
Cable extension/ Lying triceps extension/ Cable pushdown/ Close grip bench press/ Overhead dumbbell one-arm extension/ One-arm cable extension/ Bench dips
CHAPTER 07 Abdominal Exercises
<epigastrium>
Sit-ups/Crunches/Cable crunches/Plank crunches
Lower abdomen
Seated Knee Ups/Hanging Leg Raises/Leg Raises
Side
Bicycle Maneuver/Cable Side Crunch
CHAPTER 08 Yang Seon-su's PT Program
Program 01 Non-split beginner program, 6 times a week, 10 weeks
Program 02 2-split beginner program, 6 times a week, 10 weeks
Program 03 3-part, 6-day per week program
Program 04 5-split, 6-day per week rotation program
Detailed image
Into the book
Regardless of my experience as a trainer, I am proud to say that I am one of the most prolific teachers in Korea.
For those who teach exercise, teaching experience is most important.
I have always thought about the principles of every movement and studied why it moves that way, and have developed the ability to fully understand it.
I think bodybuilding is a sport where you can't get hurt and you can't get hurt.
Because bodybuilding movements are based on joint shape and muscle structure, injuries are evidence of a lack of understanding of your own body shape.
To avoid injury, you should always approach exercise with the question, "Why?"
In this book, I have tried to explain the movement and the reason for that movement.
If you understand the content, you will naturally find yourself solving the puzzles of sports that were not included in this book.
I can't give you a visually stunning body.
However, by understanding the principles of exercise and learning how to exercise without getting injured through 『Yang Seon-su's Online PT』, you can build a healthier and better body.
Above all, I am responsible for teaching and I am fully prepared.
For those who teach exercise, teaching experience is most important.
I have always thought about the principles of every movement and studied why it moves that way, and have developed the ability to fully understand it.
I think bodybuilding is a sport where you can't get hurt and you can't get hurt.
Because bodybuilding movements are based on joint shape and muscle structure, injuries are evidence of a lack of understanding of your own body shape.
To avoid injury, you should always approach exercise with the question, "Why?"
In this book, I have tried to explain the movement and the reason for that movement.
If you understand the content, you will naturally find yourself solving the puzzles of sports that were not included in this book.
I can't give you a visually stunning body.
However, by understanding the principles of exercise and learning how to exercise without getting injured through 『Yang Seon-su's Online PT』, you can build a healthier and better body.
Above all, I am responsible for teaching and I am fully prepared.
--- From the text
GOODS SPECIFICS
- Date of issue: February 17, 2024
- Page count, weight, size: 224 pages | 616g | 188*257*10mm
- ISBN13: 9791160322200
- ISBN10: 1160322201
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