Biceps & Triceps | A Full Week Of Training (Ep. 5)
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- Опубликовано: 25 авг 2024
- An in depth look into my current training split and what exercises I'm doing for each routine. Episode 5 - Arms.
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The Routine:
A1: DB Preacher Curls - 3 sets, 8 reps (assisted reps on final set)
A2: DB Tricep Extensions - 10 reps (dropset final set)
B1: DB Hammer Curls - 3 sets, 10 reps (alternating reps on final set)
B2: BB Close Grip Press - 10 reps
C1: Tricep Rope Extensions - 3 sets, 12 reps (dropset final set)
C2: Chin Ups (Bicep Focus) - 8-10 reps (negatives to failure on final set)
D1: Overhead DB Extension - 3 sets, 10-12 reps
D2: EZ/BB Bicep Curls - 21 reps
It should take 45-50 minutes to complete.
I've only been doing weights properly last few months, last year I lost my daughter at 37weeks, its a took a hell of long time, to get back control and confidence,
Without Mike, matt, Louis and Rob, the motivation they give to show the development the dedication, the drive,
I'm stopped gambling, I've stopped feeling depressed, everytime I watch your videos or the RUclips Rs I follow I listen, and train with you, from home. Virtual gym buddy.
You a legend Mike, you give me purpose to go again. Live again.
The daughter I lost will always be with me,
But thank you, Mike, Rob, Louis hell of a summer. 👍💪🌞
All the best to you buddy. Keep on fighting through. Your Daughter is with you always. X
Happy you back on track brother, proud of you. Keep pushing, you've got this 👊👊 God bless
Best of luck to you mate....total admiration from me. Stay strong x
Bless you man. Be strong and resilient. You are a king !!
Shaun you are an inspiration my brother, I would just kill myself if something ever happens to my daughter, keep fighting and I hope that God gives you all the strength that you need to live a long and happy life my friend!
Mike really has the goal physique
yep
WOAH YOU HAVE A MILLION SUBS !!!
Take enough steroids, GH, fat burners and thyroid hormone workout , eat right and your get something like that!
@@MrDynamicMedia that's if you have shitty genetics, if you're a genetic freak like Mike Thurston, you can just eat, sleep, train and repeat for 10 years or so with crazy consistency and discipline and that's what you're gonna get
Legs could be a smidge bigger
such a nice guy.. you will always take a foto with a fan even if training.. says a lot about you
Just don't like fake natty part
Coz of that juicy pump hes got, posing as they take it hsha
fotooooo
keshav Singh this physique is achievable naturally,you just need to be born a genetic freak and the rest is diet and hard training
@@rover5058 let's face it mate, we dont know what happens behind closed doors but yhe he could be 1 in a million with superior genetics or hes taking gear I mean his brother looks good but not as good as him but we would never know, if he is it's only a bit and who cares, he deserves it for being a great guy and inspiration unlike that dick head Mike o tren, fakest guy alive
Mikes got one of the sickest physiques out there if not THE best. Been following him for few years now and hes gone from strength to strength. Good on ya lad
Mike Gigachad Thurston. Enjoying the series so far and it's been very informative; my chest session today was amazing as I tried to keep tension on my pecs throughout the rep range, squeezing when the muscle is at its shortest. You've genuinely helped me mate.
Mike, you’re an absolute legend. Followed you for a while on RUclips - inspirational. Just bought your full Hypertrophy Program and can’t wait to get started. Thanks for all the insight and motivation - arms are looking insane 💪💪
The limbs on this absolute girthatron know no bounds
Mike Girthston
That’s because his form is almost spot on every time. The amount of massive guys (which could look better)I see down at the gym I go to with poor form is ridiculous. I always go lighter at first to get my form better......
King Cap that’s too easy, gotta get creative with it
TheMerlin1984 Good form isn’t gonna get you looking like Mike...
@@ConorF727 fr, the only way you can look like Mike is if you're Mike
Mike knows his shit. I remember my 1st year lifting and totally underestimating mind muscle connection and the moment I made it my focus I started seeing dramatic progress. Lift to feel the muscle not to prove to your ego you’re strong.....well for me that was the best thing I could hear at that time
I have a recurring nightmare where I am caught shirtless standing next to Mike.
Omg id never train again!
lmao
ruclips.net/video/dBEVESl6foI/видео.html
🤔...??!!
I have dreams about Mike having nightmares standing beside me :)
The fact that Mike "likes" as many comments as he can on his social media accounts also says a lot. Quality guy.
Been absolutely loving this series in every aspect Mike! I'd highly appreciate if you continue it when your split changes
It’s awesome to see how humble Mike is, you can tell how much he appreciates it when people approach him 👍🏼
It's nice to see someone as fit and muscular as you, not being overly tattooed. Looks amazing dude. Very inspirational.
Me: Dad, why is my sisters name roses?
Dad: because your mother loves roses
Me: Thanks dad
Dad: No problem Arm Day
Haha fuck yeah arm day for life
Doing arms is just so insanely satisfying
😂😂😂
lol literally every thurson video: how he's trying to not do chest
deadddd 😂
Watching your videos has gave me the kick up the .. and back at the gym the past two week properly in well over a year.. hardest part was just getting back that first day .. realised how much I actually missed and enjoy it and how much it makes you feel more than anything. I’m 8 pounds off as well .. bad weight lol. Thank you for your content 👌🏼😊🙌🏼
I’ve been lifting for ten years and have watched countless videos. Your advice on form and technique is second to none. For example, I’ve been doing barbell rows from my elbow joints instead of feeling it in the back//shoulders first. It’s helped me significantly and I now finally feel the muscle developing. Masters of their craft should pass down information like you do. Thank you!
Loving this series Mike🙌🏻
Only recently have I found this channel and he’s hands down the best I’ve found. I’ve gone from 20st to 13st and these are the videos helping me gain muscle mass
Fair play to the bloke in the back doing muscle-ups at 10:10
With the skull crushers, you can use a close grip press to lift the weight followed by an eccentric lowering of the tricep extension to get the same effect as you had with the preacher.
Hey Mike, just wanted to say how awesome your videos are especially when it comes to how honest you keep them. I watched the entire dubai series right now and it inspired me to live my life more honestly despite what other people say.
Mike Wow. Your hard work has paid off. You look amazing. Really a stunning man. Many out there can’t say that. Every time they see you you’re a reminder of their shortcomings so they hate you because they hate themselves. So they say anything negative about you to feel good about themselves. Just keep doing what your doing Bro. Your AWESOME💪🏻💪🏻💪🏻.
“If you need to drop weight, do that” don’t take this advice lightly. Never sacrifice form for higher weight. You don’t gain any extra muscle and the risk of injury is higher. Injury doesn’t only mean popping a shoulder, shit can happen at a minor level as well
Might be better to take longer rest to lift the same or heavier
Someone wise said that youre not training a movement, youre training the muscle.
KMS ego ego ego. I see clowns with terrible form at the gym lifting higher than they should.
Heavy weight (progressive overload) is literally the only way to make gains as a natural.
@@varolussalsanclar1163 You can progressively overload by adding reps, sets, shorter rest times, slower reps, paused reps. There are many ways. Adding weight at the cost of form breakdown is never worth it. The goal should be to make the muscle work harder, not lift more weight. Theres a big difference.
I fucking love your generosity for sharing this fitness knowledge with us bro 🙏🏼💪🏼
21:48 When you've just finished taking her to pound town and she's already asking for a second round...
Hilarious...
Guys, its a last call from God, believe in Jesus and repent for your sins( change mind about sin),Jesus loves you and is going to give you peace and joy, hard times are coming to the Earth, you will remember my words, repent today and put your trust in Jesus, read the Bible to get to know him, tomorrow is not promised❤️
Matrj Miratovic take ur comments somewhere else, this is a fitness and banter channel buddy
@@elliottgould5114 To last call really be happening, prophecies needed to be fullfiled! Matthew 24:6-7 You will hear of wars and rumors of wars, but see to it that you are not alarmed. Such things must happen, but the end is still to come. Nation will rise against nation, and kingdom against kingdom. There will be famines and earthquakes in various places. Matthew 24:14 And this gospel of the kingdom will be preached in the whole world as a testimony to all nations, and then the END will come. Before internet this couldnt be possibile, and with missionaries going all over the world we know we are in THE END TIMES. Revelation 13:16-18And he causeth all, both small and great, rich and poor, free and bond, to receive a mark in their right hand, or in their foreheads:
17 And that no man might buy or sell, save he that had the mark, or the name of the beast, or the number of his name.
18 Here is wisdom. Let him that hath understanding count the number of the beast: for it is the number of a man; and his number is Six hundred threescore and six. You can look up people in Sweden already being chiped in their hand to buy food, and Elon Musk has a plan to start chiping people in their had( check it all up for yourself). One bonus fun fact: what is the result when you add up all numbers in roulette(0-36)... you guessed it, it is 666. Coincidence... I wouldnt think so. God bless you!
@@matrjmiratovic920 does Jesus even lift?
I love all the content you make. brings motivation not just for the gym but also for life
I was not seeing great development in my arms, then I tried this routine. What an IMMEDIATE transformation. Great exercises for focusing on form and building targeted areas
Mike be here sounding like an Aussie! "FAYVORITE" 3:48
True sign you are in the zone - look as possessed as Mike to overhead extensions😂
Make a response video on Coach Gregg!
yeahhhh he has to !!
SSJ That's true but cmon at least don't lie to us
@@yardensultan7699 he didn't lie at least not at this point. He did say he was natural, but he could've hopped on gear some point AFTER claiming natural. Regardless still incredible physique.
Mike is above petty drama started by attention seeking youtubers.
Edward Chan When exactly he came out as not natural?
This guy has epic aesthetics plus hella forearms, lower back, abs, no real weaknesses. Mad genetics. Great tan genetics too aye!
I’m following , learning from these clear workout vids your putting out. I really appreciate it. Been workout 5days/week religiously for 1 year & am pushing through the 1 yr mark plateau w/ ur workouts. Thx today was a 2hr lower body Tomo I will try ur tri/bi cep supersets
Big Mike always giving out the best advices!
I was just watching an old video of yours!
Common gym mistakes - training back, and now this amazing video.
Mike Thurston is our hero folks!
DB curl on the bench is the best, works good for biceps, brachioradialis and forearms too.
Mike, learning English and Fitness with you... Thanks a lot. You are a rol model as must be one when want to goals in life. Top Video!!
an absolute unit
Following this epic split this week with back and debts done nicely today!
I stopped watching Mike's videos about 6 months ago. I watch this one to see how he's getting on in life, and holy shit! His physique has gone next level.
You got it made bro I love to see somebody doing what they love and make a living out of it I want to be like you when I grow up ....I am 57
Out of any bodybuilder you inspire me the most, you have the perfect definition of what jacked should be. All the other guys, they don't have it like you do. Cheers Bro!
He is very right in his explainantion on losing the pump. Out of 4 exercises, last exercise just doesn't feel anywhere near as good as the second one with a proper pump going.
Best fitness youtuber!! Love your workouts doing them on daily bases
The guys physique is absolutely incredible, it almost turns me gay every time I watch content 😂, however , I dont think anyone is buying the natural story anymore matey, your back has veins ffs lol
@UC8IHmGkbl-ccMO23oBFQVKg 😂😂😂😂
@Loch F I've never believed hes natural mate , like most people I imagine
it doesn't matter if he is natural or not he does put in the work and he has an incredible physic
@@speedfreak-ke I never said it matters
Speed Freak kind of does if he’s saying he’s natural
Good of him to interact with fans like he does online and in person will get him a long way I’m sure
One question. isn’t arm day everyday?💪🏽
Every day? Does muscles not need rest to grow?
@@ewardbach8955 🤦🏼♂️😂
samo za this guy😂💀
@@ewardbach8955 🤦♂️🤦♂️🤦♂️
Eward Bach it was a joke ffs mate😂
Shows the white in his eyes and still keep going that is the definition of dedication
lol that was creepy as hell:D
Guys, its a last call from God, believe in Jesus and repent for your sins( change mind about sin),Jesus loves you and is going to give you peace and joy, hard times are coming to the Earth, you will remember my words, repent today and put your trust in Jesus, read the Bible to get to know him, tomorrow is not promised❤️
@ 19:50 - dudes arms literally about to explode. Mike - "way harder than I thought it would be"...#understatement 😂😂
Fantastic routine Mike just in time for this morning’s arm session 💪🏼 I’ll always get most of my training tips from a fellow Leeds boy 👊🏼
Great workout & motivation. Thx 4 teaching how to do the movements
This mans dedication and will power
Your dedication is inspiring Mike 🤙
2:38 hmmmm nooice
came looking for this comment. bing!
Great contents as always Mike. Please show us how to achieve such an incredible chest symmetry. Mine chest looks weird, especially the lower chest. I would appreciate your advice. Thank you and good luck w/ your channel.
18:46 - the second Mike turns into The Undertaker during his set, you're welcome
I follow Jay Cutler's routine but use Mike's form with the squeeze and it kills. Everyone has something that works just need to find it, even if it means using little bits of more than one persons advice. Superb Mike.
The gyms you train in make for great video. Gyms are just opening here in San Diego so my b-roll has been very limited lol Solid arm day 💪
Home gym is the key brother
I thought gun carrying is illegal in Spain.. guess not
and open carry too
ruclips.net/video/dBEVESl6foI/видео.html
Great content man. Will be incorporating this into my training. Subbed.
Its been a while Mike. You killing it man - you look like beast!
This Series Are Awesome
Thank you Mike for the great content
partially tore my bicep doing that preacher curl dude, i went near lockout thats why it happened, with a light weight to! read up after that its a risky exercise for bicep tears so if i was you dont go anywhere close to lockout on it, or dont do it at all.
Thanks for that info. An exercise I've never done before and after watching this was thinking about doing it. Will avoid now. Not such a bad thing as it takes fucking ages to do both arms anyway.
@@Cheximus A wise choice.My bicep has visually shifted an inch higher up the arm. I was 6 months out after, Im in the UK and docs didnt want to operate, so i was told to take 3 months off work, as i work in the building and 6 months off training. Its still not right though and its two yrs on now. I have to be careful how i train, I only do hammer curls now, to be honest though all bicep exercises do the same thing. But i cant do chins either only pull ups, i feel like it will fully tear on any exercise with palms facing up :(
Just do it in controlled motion and you'll be alright, don't slam the dumbbells, especially on the eccentric part of the motion, that's when most tears occur. Same thing applies to any other exercise. I'm saying this because I see so many guys in my gym just ramming the weights around on bicep exercises.
@@bohdanrohachenko7650 This exercise is riskier than other bicep exercises, its because youre in an unnatural position. when my partial tear happened i was doing it in a controlled motion to.
@@boneTHUGS111 I agree that you shouldn't lockout on this one either way. There's too much stretch on the lower portion of your bicep. Haven't you had you bicep tendon reattached, btw? That's a serious injury, which might prevent you from fully using your bicep, if left without treatment, aside from the cosmetic defect...
My son has been helping me with training but Mike has given me information, inspiration to get off my a$$ and use some of his training routines. Love the Vlog. Hoping to be in Dubai over Thanksgiving week hopefully I’ll meet him and say thanks
The muscles popping out of your lower back are WILD. I don't think I've ever seen that before
Haven’t clicked on a video this quick since the Kim K tape tbh🤷♂️ Another amazing video from the girth god himself keep killing it man💯
Really enjoying your latest split training videos, great insight, keep it up 👍🏽
16:52 this guys whole physique is crazy but that lower back is insane
I did this workout and it was really good!
On the close grip BP... turn it into a JM press and lower the weight to your mouth. Limits pec activation
Great work mike, love these vids!
Appreciate the hard work mike🔥🔥🔥 keep it up!
Great series. Glad you’re managing to live it up in Ibiza
Pls show the leg possition of each reps
Great video, great exercises, great vibe from you, thanks for being a great example! Looking great!! Question: what’s the brand of your shorts? Nice style and cut!
Good video, good personal trainer.. Happy New Year.
Bro hold up?! Are those the shorts you’re selling?! I legit had to stop the video to check thirst, to see if you were selling them. They’re nice af, going to have to get a pair next paycheck lol 😂
Following closely as I plan my workout 💪. Good work bruh 👊
The day I’ve been waiting for you absolute juice bomb
A Full Week Of Training - Calves (Ep. 6)
Neck
@@rokbleki3929 serratus anterior
22:10 so true.
great session, i also like to do biceps and triceps in the same session, definatley will not do all the exercises, i get a better pump with the rope overhead tricep extension and do not do the pull ups, thanks Mike, looking forward to the abs video
Maybe my eyes are playing tricks on me but Mike looks like he's aging in reverse.
I personally would like more of these videos training outdoors in the sun on the beach 👌👌👌
Best combo ever doing triceps and biceps
4:35 - 7:45 that was 3 minutes of pure focus. Every rep was so controlled. Very hard to do expecialy on that preacher curl
To be able to do pull-ups with that perfect controlled form...AFTER you've already done preacher curls, skull crushers, hammer curls, close grip presses, and tricep rope extensions. Damn, amazing endurance Mike!
Look at them joocy joocy biceps god dayum
Guy at 10:20 casually doing muscle ups. Mike at the start of the video showing the tricep skull crush, having veins popping in the friggin' lat, what IS this gym? The superhero league?
18:44 ! hahahha
I was watching Arnold in his movies after he lost some muscle have to say mike has a very remeniscent physique to him
It's the massive chest lol, very few people have that resting horse pectoral form.
Teensthetics Arnold and Silvester’s skin got really loose after they stopped taking steroids
Mike has better abs though.
@@dc4965 it got loose because they're old, yeah Arnold has lost a lot of muscle for sure, but Stallone had stayed pretty much the same if not improved over the years. And fyi, Stallone is still doing growth hormone (he admitted himself) and is probably on HRT.
Great brother love it 🙏👍 keep inspiring us
2:36 in the background
thank me later bois
Thanks got my daily fap just in time
Shawty got a dumptruck
She's got the full package, what can I say🔥🔥🔥
Mike your just a machine,looking good man Ibiza is working for you.
Thank you for this series! Love from korea 🇰🇷
Maybe your pre and post workout meal reveal??
Mike trousers are awesome
god bless and protect you bro i learn from you always keep it up
Bout to hit shoulders & triceps in a bit but I'll see you latter when I eat my post workout meal uncle Mike
For everyone saying that Mike isn't natural or he is, it has zero importance. This guy in my opinion is one of the best youtubers to watch. He has a strong character, he is motivational, he has a lot of knowledge about fitness and about others. Also, his physic is insane, he is one of the most attractive guys in the world-no homo. For real, very few people will be able to look like him or close to him because he has extremely good genetics-watch his transformation video, he is putting in the work, he is eating well, training smart. And the point is, that even with some sorth of enhacements his physic is one that most of the people can't achieve. He is that good. So, in conclusion, Mike is amazing and I recommend you watch all of his videos because you can learn a lot!
You'd take Mike up the poop shoot wouldn't you
One of the best training videos!
Tha over head dumbbell tricep extension inflamed my tendon which generated a bone spur on my right elbow ... the bone required surgery to be shave down the spur...I can no longer due that exercise since