Back & Biceps | My Full Week of Training | Day 2 of 7
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- Опубликовано: 27 авг 2024
- Info on my training split is in my pinned comment✊🏼
Also, I want to give a shoutout to Paul Carter for the kneeling cable row (exercise 1) shown in this video. His info incredible - follow him on IG - LiftRunBang1
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Traditionally, a Push-Pull-Legs (PPL) split is a 6-day a week training program layout. It's widely regarded as an effective means of scheduling. It is, and I love it.
Normally, an individual would train 3 days in a row, take a rest day, then repeat - As follows:
Day 1: Push Day
Day 2: Pull Day
Day 3: Leg Day
Day 4: Rest Day
Day 5: Push Day
Day 6: Pull Day
Day 7: Leg Day
The only thing I do differently is this...
Instead of staying completely out of the gym on day #4, I treat it like an active recovery day (It's a totally optional session for me. I'll skip it if I want a day totally off). But when I do choose to do it, I go in for an easy 45 min session. I train small muscle groups that may not have gotten enough attention throughout the week. Small stuff like forearms, side deltoids, abs etc. Overall, the session doesn't require much energy. It's actually rejuvenating.
Just understand this one concept - RECOVERY IS CRUCIAL - REST IS CRUCIAL - BUT... Just because you're in the gym, it does not mean that you are not resting your muscles... You certainly can be. For instance, when I am training my chest and triceps, my legs are not being trained. They are resting from the previous leg session that I did a few days prior.
That said - Rest for the mind is crucial as well. We are not robots. When it stops being fun, you should consider backing off. You don't want to run yourself into the ground. Just keep that in mind. Do not let yourself be a slave to the gym.
I don't recommend people necessarily do it how I do it. 7 days a week isn't going to yield better results for most (You likely get burned out) But, I've been training for 15 years, I know my body and mind well, this is my job, so I do 7 (when I feel like it)
My goal is to just be real with you and show you how it is POSSIBLE to do 7 days if you're hell-bent on doing it.
Hope this helps!
These are great videos, excellent motivation & much appreciated. Btw, your ripped 💪🏾
Nice intro bro, keep the content coming
EVERY SINGLE FIBER
Hi, can you post your legs workout following this series plz
I've been training on and off for 8 years (mostly off lol) and been a university level athlete so I would NEVER EVER "PAY" for any program ever. But bro, you're the king...watching your videos makes me feel possessed.
This guy is seriouslyone of the best fitness Influencers out there.His workouts can be used by people of any age and his visuals are sick. Love u davis :)
Fully agree
I joined the app... its baller. I go to the gym and no thinking. Im almost 40 work outs in and down 14lbs. Love it. Really worth it
I love him too 😍
Agreed
The real deal... Just authentic hard work. Not 400 variations of stuff, not making up stuff as he goes... Just changed his life and went for it.
Whenever I don't feel like working out too much I open one of his videos and I'm like... nah, I better get up there today
1:52 Single arms cable row (lat's lombar fibers)
3:12 Single arms cable row (lat's iliac fibers)
3:57 Incline bench Dumbbels Row (lat's thoracic fibers)
5:17 Incline bench Dumbbels row 45° angle (rear delt in shortened position primarly)
6:26 Cable reverse fly (rear delt in lenghtened position)
7:42 Neutral grip cable Shrug (upper-mid trap)
8:56 Plate Curl w/dropset (biceps)
9:44 Standing preacher Curl (biceps)
But what's the sets n reps
@@ucejuce7066 100x500
@@abukhalid2017😂
@@ucejuce7066 aim for 3-4 sets 8-12 reps.
@@ucejuce7066Bro are you brain dead? Go to that part of the video with the time stamp and then watch from there. 😂😂😂
This is for me
1:40 lat 1
3:13 lat 2
4:00 lat 3 dbs
5:21 rear delt dbs
6:27 cables
4 us
All for one and one for all
thx
thanks a lot! up!!!
The way you show how each muscle gets activated is very helpful. It really helps me to channelise my energy efficiently and productively. Thank you.
I just finished chest and triceps bro. Thank you soooo much brother. I have never been this much satisfied with my workout with weights ever. Bless yaah bro!
So glad to hear you enjoyed!
this is why you've grown so much. well explained exercises with logic. can't wait for the next vid. already doing your day1 (chest).
Thank you 🙏🏼 wouldn’t be here without you and others enjoying what I post. Hope
To continue for a long time 😁
And sic video editing! I'm on day 2 of it (this one)
This series here is my favorite! I've been following along with the others even while I'm in the hospital, and will continue after. You're making a difference in giving me better health!💪🙏
So glad you enjoy Maurice. I hope everything is okay with you. Get better soon my friend. The gym will be waiting for you!
@@DavisDiley Yeah, everything's O.K. Just a brush of heart issues: congestion, fluid hold, etc. Things ARE improving, though. I appreciate your concern and support.🙏
Bro knows what we FEEL when it comes to training. Srsly, this checks all the boxes for me. Madly in love with the hype.
These videos are truly a blessing Mr.Diley. Thank you so much!
Thank you, Davis, for pointing out the different activation of the lats. I've been lifting for 4 years, but until today I neglected the upper lats the whole time. I did the dumbbell rows for the upper back or regular cable rows with a supinated grip. But I always felt like my back is not growing wider. Today I tried the Incline bench dumbbel rows for the thoracic fibers, and I felt the burn in the upper parts of my lats that I hadn't felt before. Now it is a part of my back-workout routine. Thank you!
You know I'm just getting into this stuff and I seriously appreciate how accessible you've made it dude. I have my workouts mapped I just follow what you do and stick to it and it's been f****** rewarding as all hell. Again thank you for making it not all about the money. From a fan.
The best channel hands down for guides on how to self improve. From the guides, to the edits, to the overall workouts and your attitude....WELL DONE BROTHER!
Keep those shorts coming too! Love them.
This is what I want my body to look like tbh this is the goal
I love this particular focus on the lat program. The way to set up for the first two circuits have worked wonders on my progression.
I watch a lot of fitness RUclipsrs but this is the only one I subscribe to
Bro. I appreciate that. Thank you
Man, I did it today!
The first and second exercises are outstanding! I had never felt so good before like I felt doing this ones.
Thanks a lot for sharing!
I'm going to sign your workout plan, of course!
This is my favourite fitness channel now... absolutely love all your videos bro especially this series!! 🔥❤️
The fact that video came up while im doing my back&bicep day…
I love your videos. I've been training for years and thinking I knew enough. Now I doo all this new stuff you show and I feel the pain the next day. its been 4 weeks and I see a difference and I'm so happy about it... Thanks Bros... Marco..
Damn that was good! I am learning so much about form and I can tell when I implement it! Thank you for the information!
Glad you enjoyed! You’re very welcome. Thanks for watching Rob ✊🏼
Dude. Wish you were around when I was younger. You explain things perfectly. Still very usefully content even at age 40 lol
Your shorts vids are good, but the these are just gold 👑
These are the sickest edited videos... The shorts are really legit too
I’m 50 I’ve worked in gyms and trained my entire life I’ve heard it all from stand on your head to eat dog sht for gains. I have to say with all these RUclips idiots out there this dudes stuff is really spot on! I will always say do what works best for you and your body try it all leave the rest but this dudes stuff is legit!
Davis is the best influencer bro
Thank you so much bro I’m glad you enjoy the content
Yours isy favorite channel for technique. It's very well explained and makes a lot of sense.
The cable shrug is dope. Going definitely try
I'm a fan of his teaching technique and editing ❤❤❤❤
Just did your day 1 workout and im SORRRE... So pumped to start day 2 after work 💪😤
Without doubt the best influencer out the there 🏋🏻♂️
Haha, can´t believe you are giving away a full workout program with videos and all for free. Sucker 🙂
For real though, much appreciated. I will do my best to support everything you do in return.
Allright, just came back from this day 2. I can finally feel my lats being worked and sore. Great stuff. The cable crossover for shoulders was great too.
I’ve watched a lot of workout videos from a lot of different people on social media & I think normally my issue is there are just so many options! Some could say too many. I was thoroughly impressed by your ‘shorts’ & I’m just gonna pick a video of yours to follow along at the gym before I go from now on cuz usually I feel so lost & overwhelmed cuz I don’t have specific a plan going into it.
Looking forward to it ! 🤙🏽🤙🏽
Hey bro this content is amazing, I’m just starting the gym and was super confused on where to even start, but this makes it a lot easier to get started. Thank you
this ppl split isn't for begginers you should follow a full body or gym bro split for first 3 - 4 - 5 months.... but these videos are useful for admiring the form of an particular exercise :^
He is so ripped you can see what muscles the exercises are targeting as they contract during the exercises. By far one of my favorite fitness influencers
loved the vid and absolutely love the serie! keep it up david! looking incredible as always!
I really felt those different fibers working with the different Lat exercises.
What a inspiration you are
You can see the crazy contractions of those muscles he's targeting, so you know this is actually useful information. I can't wait to try and correct my form in the gym tomorrow!
thanks for all you do. Authentic and inspirational.
Here's thee most underrated fitness yt
Thanks for explaining the details. Looking forward to your leg day video!
You are my favorite fitness youtuber
For my record:
25kg +1.1kg 1:40 first exercise
18 kg 3:13 second
16kg 4:00 third
10kg 5:21 fourth
6:27 5th
Outstanding content - I’m sharing your content with all the gymbros I know!
Thanks and best wishes 👍🏻
Yo i was watching your short, never ever thought you will be this cool. Love your videos, learned too much.
We need all days bro good luck
Squeaky squeaky (rubs the lamp) OUT COMES DAVIS DILEY: “Ahhh it’s good to see you again!”
What an awesome vid. LOVED that bit of editing and sound design when you dropped that plate.
Very helpful pieces of advice, thank you for your awesome content!
All men should listen!!!!
Your production value is amazing !!!!
Nice one Davis! I love the variations!! 👍🏼 Gives me more drive for my next workout!! Cheers buddy!! 🍻
Love your content!
I was excited for this new episode! Great video man !
7 days is crazy you are on something 100%
This mf is the best for training , big up , respect davis
I appreciate the knowledge and no of exercise you do but many of us will get injured as we are not aware about techniques or form of many of these exercises.🙏
Love the content and the fun spin with talking about taking your shirt off lol
Excited to watch full week
Best Ever Trainer 💪❤
I subscribed your channel right after I first watched your video
You are an inspiration!
Love this trap exercise man🙏😇 it makes alot of sense to train it like that
Another great vid! I liked seeing some of your personality in this one ur a cool dude
Masyallah ( this when Muslim say wow) ... To prevent bad evil eyes ....
I love your channel wishing U all the best and God bless u more brother
Yayy he back
Gonna try all seven routines starting this evening - and perhaps down the road blend it with the push pull leg routine I am currently on.
Sei fortissimo... GRANDE Davis👍💪💪💪💪❤️❤️❤️
Thanking you Yours Davis.verygood programme
Noel Smyth
keep going 💪🏼❤️🔥
This video is amazing and well detailed. SUBSCRIBED AND BELL ON 🤣
Reverse crossover Goated
This is gold
Nah we gotta wait 5 weeks for the whole series at this rate💀💀💀
Every Friday bro 😌 that’s my goal. Got a killer leg day coming up next
@@DavisDiley Awesome, can’t wait, I’d also really like to see what you do on your rest/isolation day.
my thoughts exactly!🤣 HAHA cant wait for the rest of the series. Keep up the great work and videos @DavidDiley
Also do you have a work out for a less advanced - maybe more intermediate 4 day split?
@@stakuv86 actually the good news is that this program can be done 4 days per week! Even though I’m in there much more frequently, it can be trimmed down to 4 awesome days. Also, side note. The most effective and advanced programs could be 4-5 days per week training! I just train all the time because I love being in the gym as a part of most days. That’s all (also it’s my job to film content etc) but yes. For a 4 day a week modification of this program I’d just do this (Monday, Tuesday, Wednesday, then for Thursday I’d do a combo of Friday and Saturdays workout) I’ll be posting those in the coming weeks!
I'm excited to give this routine a try! I started with day 1 and look forward to day 2 mañana. My only question is the weight for some of these exercises ?
Thanks for your great vids they are very nice and helpfull, keep on going ;) 😊
Bro has wings!!✌🏻
Great video!!!
This video made me sub 💪
I got gains listening to this guy is funny people looks at me in gym do a weird exercise but I'm all body and mind connection
Great content 👍 thank you for the information.
Shirt comment was funny but we do need to see the activation process, it's kool you do respect the shirt thing though. 👍
Teşekkürler, mükemmel bir program
The best!!!
Davis thank you for helping me get the results, brother. I went from 32% body fat down to 21%.
That’s just over 5 months of training.
I have much more definition in my shoulders, back and arms.
I even get up and down looks from milfs in the grocery store 🤣
Just awesome man.
Bigger gains 💪
This 7 days plan is for advanced gym goers I think
Exercises are a little tricky
I just found this guy and I gotta say it’s great… but 7 days a week?
Dude I love your content! Thank you. Quick question, with those one arm rows aren’t you worried about inguinal hernias being staggered in your “stance” there? May be way of but I was just wondering.
4:02 I like this exercise but its alwqys so hard to breathe.
waiting for more 🔥🔥❤️
What a video.thanks..lot of info❤️❤️
I think this guy knows what hes talking about haha insane im just gonna do what you do!
Nothing scares me more than that drop set 😢 i do well with two 25’s but I’m scared that imma poopy my pants
Talk about your strongman past!
I will for sure 👌🏼 a very interesting story.
I really have a hard time feeling the squeeze doing back.
Everything else no problem.
Back I find hard.
You are amanzing figter than for show us to be better person
Useful for me, thank you....