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| Name | Full Workout Week for a Perfect Physique - 5 Day Split with Top Trainer Justin |
| Video Uploader | Video From Fit Media Channel |
| Upload Date | This Video Uploaded At 13-01-2024 14:00:22 |
| Video Discription | A full week of workouts, 5 Day Split to help you build a perfect physique, with Top Trainer Justin St Paul. READY TO TRAIN WITH FIT MEDIA? START NOW! Get your FREE 7-Day Trial of the Fit Media Training App: https://fitmedia.app/ 00:55 Day 1 - LEG DAY 1 Warm Up - including Ballistic Stretching (using bouncing movements, to increase flexibility and range of motion). Back Squat - 5 x 5 reps Leg Press - 4 x 20 reps Superset Leg Extensions - 4 sets, - descending rep range - 25, 20, 15, 10 increasing weight each time. Leg Curls - 4 x 8 reps Superset Good Mornings - 3 x 8 reps Reverse Lunges - 3 x 8 reps Superset Stiff Leg Deadlift - 3 x 8 reps Glute Hamstring Raise - 3 x 8 reps Smith Machine Front Squat (constant tension variation) - 3 x 16 07:31 DAY 2 - CHEST & TRICEPS Warm Up for chest activation Incline DB Press - 4 x 10-12 reps Superset Cable Flys - 3 x 16 reps Tricep Extensions - 3 x 16 reps Superset DB Pull Overs - 3 x 10 reps DB Tricep Extensions - 3 x 10 reps Weighted Dips weighted - 3 x 10 reps Superset Pec Dec Fly - 3 x16 reps Overhead Tricep Extensions with rope - 3 x 10 reps Machine Press - 3 x 10-12 14:27 Day 3 - SHOULDERS Warm Up - Rotator Cuffs - 3 x 8 each arm DB Shoulder Press - 4 sets - adding weight, 20, 18, 12, 8 reps Tri Set (Middle Delt) Upright Rows - 4 x 10 reps Partial Lateral Raise (heavy) - 4 x 8 reps Full Lateral Raise (lighter) 8 - 4 sets Superset (Front Delt) Incline Front Raise - 3 x 8 reps Face Down Front Raise - 3 x 8 reps Superset (Rear Delt) Seated Face Pulls - 3 x 8 reps Lying Reverse Fly - 3 x 12 reps Smith Machine Shoulder Press - 3 x 15 reps Single Arm Cable Lateral Raise (changing angles) - 3 x 8 + 8 reps each angle 20:57 Day 4 - LEG DAY 2 Front Squats (Elevated Heels - with quarter reps ) - 5 x 8 reps Leg Press (Feet high & wide) - 4 x 8 reps Superset Hack Squat 4 x 10 reps Bodyweight Sissy Squat 4 x 10 reps Superset Leg Extension 4 x 10 reps Trap Bar Deficit Deadlift (standing on a plate) 4 x 20 reps Superset Lying Leg Curl - 4 x 8 reps Bulgarian Split Squat - 4 x 8 reps 27:31 Day 5 - BACK & BICEPS Warm-up - Trap Raise Reverse Fly - 2 x 12-15 reps Close Grip Pull Down - 4 x 8-12 Seated Low Cable Row (Close Grip) - 4 x 10-12 (dropset on the last set) Machine Row - 3 x 10-12 reps Superset - Rope Pullovers - 4 x 10-12 reps - Face Pulls - 4 x 10-12 reps Superset - Bent Over Row - 3 x 8 reps - Chest Supported Row - 3 x 10 reps Machine Pulldown - 4 sets, descending reps - 20, 16, 12, 8 reps Zottman DB Curl - 3 x 10-12 reps Low Cable Concentration Curl - 4 x 8-10 reps #gym #workout #fitness YbsCQ22TMIY |
| Category | Sports |
| Tags | body-building | fitness | gym |
