Full Workout Week for a Perfect Physique - 5 Day Split with Top Trainer Justin

A full week of workouts, 5 Day Split to help you build a perfect physique, with Top Trainer Justin St Paul.
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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
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