Full Workout Week for a Perfect Physique - 5 Day Split with Top Trainer Justin
HTML-код
- Опубликовано: 12 янв 2024
- 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:
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 
Спорт
thank for Best full body workout.god bless you👍
I LOVE THIS CHANNEL! It's honestly so helpful for me to watch these videos and work out simultaneously ❤
Best full body workout I've seen so far. Thanks
Thank you for sharing fitmedia .I am from Myanmar all the best 🎉
Awesome. Thank you soooo much.
JUSTIN IS MAGIC !
These are great instructions! I will definitely try this soon.
I love this type or kind of training
Thanks for sharing
I have been missing you guy🔥👏
Thanks for sharing 🎉🎉🎉
Loved u workouts
This is an informational video.
Thank you for the modifications
what a good looking man, got the face , body, speaking ability. Nice to see it in a young man, no tats to distract from his natural lines. good work
It's extremely good 👍 I can't find anything wrong with routine, and obviously, he looks amazing.
I LOVE THIS CHANNEL! It's honestly so helpful for me to watch these videos
nice seeing Justin,,, indeed he does not even age, or does not show,,, hope seeing another workout clip from him,,, an intense one drenched in sweat,,
Definitely and infinitely symetryus for dec, peck and delt.
Super 💪👍
He's from Olympus!
Super
I just had done the chest and triceps workout and I am whipped. I wish I had a trainer that really just wanted to mold an ex addict not that I'm cured because we don't we just get better at different addictions an I'm trading it back for the gym. Been clean a lil bit now an just truelly wanting to shred this darn body Jesus amen!
Thanks
Great program. Justin good communication skills. Thank you
I love this workout! New subscriber here.
Welcome to the Fit Media Family!
Great video ❤
Thank you!!
Goodworkout
He is better looking now , doesn't even age that much
Shoulders (day 3) after a chest day (day 2) 🤔 the shoulders are usually involved in most chest exercises. A day's gap is better I would say..
Yeah I would switch day 3 to 5 instead
@nitinkavade1684 Well, most probably he is "enhanced", so he can recovered much quicker than people who are natural
@@leanhkenhanced athletes can train harder, thus digging a deeper hole into their recovery ability. Accounting for the sped up recovery, they recover in the same amount of time as a natural athlete
@leanhk
He also does a lot of volume
Geezers a gear head
I love this training it's simple and easy that I can follow
so coll❤
Bro's gluteus be maximus-ing... he don't got a cake, he got the entire cheesecake factory...
JUSTIN IS THE MOST EXTRAORDINARY YOUNG MAN IN THE WORLD
Very young... At least in the face lol
I'll try it! I'm 44 years old with lean muscles and willing to increase size
In your both leg days you have not consider any calf exercise, any specific reason
Looks very natural
❤❤❤
Calves ,forearms, traps , abs and neck . Where is the workout for them
I am in love ❤with
Do you have a pdf for this exercises?
Why justin st paul not active in instagram?
Good 💵💵💵
What's his cycle?
S̤ṳp̤e̤r̤
ممتاز
Looks as if using lighter weights ????
Good video
Have MERCY!!!!!!! He can 'split' me 7 days a week, not just the 5......
Heres hoping that trainer is a "TOP".........
5 day powerlifting workout plan
My Lover❤❤
What name model?
Why didn’t you trained your calves?
Bạn là số một
Sorry but do you train your core?
no core work out?
Kings. Do an upper lower split. Muscles benefit from being targeted twice a week not once.
Regards,
Zyzz aka Bradderz
F1?
7:42 how does this work anything? the physics are computing ?🤖?
My boyfriend ❤
djick breakfast
Hi fit media channel
Kindly post the video for 6 day split which include full body muscle from head to toe like forearms calves glutes abs
Good afternoon saapitacha dear
💪🏻💪🏻💪🏻💪🏻👍🏻👍🏻👍🏻👍🏻💪🏻💪🏻💪🏻👍🏻👍🏻
Damn he is nice looking and nice Body
Necesito uno asi,❤ muy guapo ya me enamoré!.❤
Stéroïdes stéroïdes
Whatevamanjj:
is he natty?
lol
I’m sure he is, he doesn’t look too bulky.
@@ponokunishima1 what the hell are you saying, he has more lean mass than most pro Men's Physique
My question is is he all natural 🤔
Of course not
It scares me that some people could even ask this question.
It’s not impossible.
@M0RN1N6_5T4R I know I've seen it done by a friend of mine who plays baseball ⚾️ and he's all natural
My husband ❤
Who
Justin St. Paul
Aren't u a guy?
I Am.
@@donovandenis4587He likes banana
No abs workout
I love you too much my sweet dear 💋❤️
Go go go LGBT +++++++❤
I love you justin . Wow, what a superb physique. Lets go for a dating.❤💋💋🎉
Justin St Baul Ennaku Ungalai Roombav pitigiruthu Ennaku ungal Ninavaga Iruknga Nan Femalelaga illaiya but I love you too much my love 💝 dear any Reply to me my dear 💋
Trying to do supersets is actually really fucking hard when people in your gym are assholes
💚 Hey! Do you want to improve your life to the maximum 😊? I got you 😁! ➡️ Did you know that there is only one book in the world that promotes love, peace and respect in which you will find thousands of scientific proven miracles, incredible mathematical coincidences, accurate-real historical facts and unparalleled beauty of language combined with ease of memorization❓It's the Quran my friend! Discover the truth, the Islam, and I promise it will change forever your life for the better 💚! Hope you all the best 🙏🏼
Way too much volume without PEDS
Is he natty or steroid head?
Just so u all known you got to switch out your work out this is for mass gain plus he’s on gear 😂
lies
This is a blatant example of overtraining. The normal body cannot recovery adequately from this. Steroid users....yup, they can do it for sure.
Underarms need to be hair free. Any other look is gross and not bodybuilder status.
This doesn’t help nobody,,, you need different lean body types to show real men and different ages and weight to start at a real body level. Any beefed up man can’t help normal people.
All these beefed up men looked like regular people in the past.
this mon to friday or should there be a day or 2 between each?
Gear head