My full workout routine explained
Summary
TLDRIn this fitness video, the speaker shares their three-year bodybuilding routine, emphasizing strength and aesthetics. The routine includes a mix of compound and accessory exercises, with a focus on proper form and progressive overload. Specific days are dedicated to chest, back, legs, arms, and shoulders, with supersets and varied rep ranges to promote muscle growth. The speaker also stresses the importance of rest, nutrition, and cardio for overall health. Viewers are encouraged to stick with the routine for noticeable progress.
Takeaways
- đïž The speaker has been following a specific workout routine for three years, which focuses on strength and aesthetics.
- đȘ The routine is described as power builder-esque, emphasizing compound strength training with a focus on form and near-failure reps.
- đ Rest is crucial, with the speaker recommending rest on every fourth day, ensuring muscle recovery and growth.
- đ The workout is structured into different days focusing on various muscle groups such as chest and back, legs, arms, and shoulders.
- đ Supersets are a key component of the routine, combining two exercises back-to-back for efficiency and intensity.
- đïžââïž Compound exercises like barbell bench press and pull-ups are foundational, with an emphasis on going deep for maximum muscle engagement.
- đ Progressive overload is essential for continuous progress, suggesting gradual increases in weight or reps over time.
- đœïž Diet is highlighted as important, with the need for good nutrition and protein intake to support muscle development.
- đ¶ââïž Cardio is recommended for overall health and to prevent excessive fat gain, even during bulking phases.
- đ€ The speaker advises against ego lifting and emphasizes the importance of proper form and technique over lifting heavy weights for the sake of it.
- đ The routine is detailed and comprehensive, covering all major muscle groups with specific exercises and rep ranges for targeted growth.
Q & A
What is the main focus of the described workout routine?
-The routine focuses on strength training with a power builder-esque approach, emphasizing compound movements for main lifts and accessory work for aesthetics.
How long has the speaker been following this workout routine?
-The speaker has been following this routine for the past three years.
What is the recommended rest time between sets in this routine?
-The recommended rest time is one to two minutes.
How often should cardio be performed according to the speaker's routine?
-Cardio should be performed regularly, even during bulking or cutting phases, ideally three times a week.
What are the key exercises for the first day of the routine, which focuses on chest, back, and abs?
-The key exercises include incline barbell bench press, pull-ups, flat dumbbell bench press, single-arm dumbbell rows, military press, and lat pulldowns.
What is the recommended rep range for the exercises in the routine?
-The rep range can vary from five to thirty, as long as form is maintained and the individual is near failure.
What is the speaker's advice on lifting weights?
-The speaker advises against ego lifting and emphasizes the importance of proper form and progressively overloading over time.
What is the significance of the 'superset' in the described routine?
-A superset involves performing two exercises back-to-back with minimal rest, which is meant to increase workout efficiency and intensity.
What does the speaker suggest for leg day in terms of squat variations?
-The speaker suggests either barbell back squats for three sets of four reps or front squats for four sets of eight to twelve reps, focusing on maintaining good form.
What is the speaker's approach to training arms and shoulders?
-The speaker's approach involves supersetting exercises like barbell curls with tricep pushdowns, focusing on high reps for biceps and heavy weights for triceps.
What is the recommended strategy for grip strength in the deadlifts?
-The speaker recommends using a double overhand grip and choosing a weight that challenges grip strength, with reps ranging from three to five.
Outlines
đïžââïž Power Building Routine Overview
The speaker introduces a strength training routine they've been following for three years, emphasizing its effectiveness in muscle growth and progress. The routine is described as power builder-esque, focusing on compound exercises for strength and accessory exercises for aesthetics. Key points include training with 3-4 sets, 1-2 minute rests, and being near failure with a wide rep range of 5-30. The speaker also stresses the importance of proper form over ego lifting and outlines the first day of the routine, which includes chest, back, and abs with supersets like incline barbell bench press and pull-ups, flat dumbbell bench press, and single-arm dumbbell rows, among others. The routine also incorporates cardio for overall health.
đŠ” Intense Leg Day Strategy
Day two of the routine is dedicated to leg exercises, starting with a warm-up and stretching. The workout includes a choice between barbell back squats or front squats, emphasizing form over weight. Exercises like dumbbell walking lunges, leg press, bodyweight squats, and leg extensions follow, with a focus on high reps and heavy weights. The speaker also suggests optional exercises like seated leg curls or RDLs and highlights the importance of grip strength in deadlifts. Calf raises and shin raises are recommended for blood flow into the muscles, and the speaker notes that cardio is not necessary on leg day.
đȘ Arm and Shoulder Specialization
The third day targets arm and shoulder muscles with a series of supersets. Bicep exercises like easy barbell curls and hammer curls are paired with tricep exercises like pushdowns and extensions for a balanced arm workout. The speaker recommends specific rep ranges for optimal muscle response, with 10 reps for biceps and heavier weights for six reps on triceps. Shoulder exercises include military press, lateral raises, and rear delt flies, with an emphasis on high reps for the latter two to avoid small shoulder muscles. An optional dumbbell shoulder press is suggested, and shrugs are recommended for trapezius development. The speaker concludes with advice on workout frequency, nutrition, and the importance of rest.
Mindmap
Keywords
đĄRoutine
đĄPower Builder
đĄCompound Exercises
đĄAesthetic Training
đĄFailure
đĄForm
đĄSuperset
đĄStretch
đĄContraction
đĄProgressive Overload
đĄCardio
Highlights
The speaker has been following a consistent workout routine for three years with significant progress.
The routine combines power building for main exercises and aesthetic training for accessory exercises.
It's essential to stick to 3-4 sets with 1-2 minute rests and stay close to failure for muscle growth.
Proper form and avoiding ego lifting are emphasized for safety and effectiveness.
Day one focuses on chest, back, and abs with a push-pull superset approach.
Incline barbell bench press and pull-ups are the first superset for chest and back workout.
Flat dumbbell bench press and single-arm dumbbell rows are recommended for deep muscle engagement.
Military press and lat pulldown are combined for shoulder and arm strength.
Abs exercises include hanging leg raises, sit-ups, and planks for core strength.
Day two is leg day with a focus on squat variations and leg curls for leg development.
Barbell back squats and front squats are detailed with recommended sets and reps for proper form.
Dumbbell walking lunges and lying leg curls are supersets for leg muscle engagement.
Leg press and bodyweight squats are included for high rep leg exercises.
Deadlifts are treated as a full-body exercise focusing on grip strength.
Calf raises and shin raises are recommended for high rep to increase blood flow into the muscles.
Day three is dedicated to arms and shoulders with a focus on bicep curls, tricep pushdowns, and skull crushers.
Hammer curls and tricep extensions are performed with heavy weights for muscle fiber engagement.
Wrist curls and reverse wrist curls are added for forearm definition.
Calisthenic exercises like chin-ups and dips are included for functional strength.
Shoulder exercises include military press, lat raises, front raises, and rear delt flies for shoulder development.
The importance of rest and proper nutrition is highlighted for overall workout effectiveness.
Progressive overload is encouraged to continually challenge the muscles and promote growth.
A final note on the speaker's future video plans and engagement with the audience.
Transcripts
all right guys
um
so yeah
this is me explaining the routine that
I've been doing for the past three years
I've only been Lifting for three years
so I've been doing it the whole three
years
and this routine is Golden man like it's
made me progress it feels amazing you
see
in one year what it can do like it's
insane so before I show you that routine
let me preface a couple things right
one it's like almost like a power
builder-esque type routine where you're
gonna be like mainly strength training
on your compounds and then aesthetic
training ugh
on everything else like your accessories
your shoulder press
so make sure you train like a power
Builder on this right
if well I don't have to explain this I'm
going to explain most of this stuff but
stick to three to four sets with one to
two minute rests always be like within a
couple of reps of failure I mean she
rests on every fourth day so it should
always be after the third day which is
the shoulder and arm day
and the rep ranges can be from five to
Thirty so long as your form is good and
you're near failure he'll gain a lot of
muscle regardless and please do proper
form with heavy weight don't don't
[Â __Â ] ego lift you're not a god like
Sam sulek or are you like whatever he's
called you're not that special don't do
that [Â __Â ] just learn how to lift first
before you like ego lift and [Â __Â ]
and yeah day one is gonna mainly be
chest and back but it's basically Push
Pull in ABS right so your first exercise
and if you see two exercises grouped
together like this it means it's a
superset right so your first super set
is going to be incline barbell bench
press and pull-ups and that's going to
be four sets you can do the pull-ups
weighted assisted however you'd like
um just make sure you're doing it in a
way that's challenging make sure you do
like a couple warm-up sets with the
barber bench press warm up your
shoulders with some push-ups resistance
band
you don't have to do any pull-ups during
the warm-up you could do one set just so
your lats are like
prepared for when you're bench pressing
because they do assist you so
yeah you're gonna do four sets four
super sets now you can do I would
recommend doing either
three sets of three reps actually for
the bench press
or you could have like six reps twelve
eight doesn't really matter
um yeah and then the next thing you're
gonna do is a flat dumbbell bench press
and single arm dumbbell rules now when
you do the flat dumbbell press don't
just stop when the dumbbell touches your
chest go as far deep down as possible
because I've noticed that your chest
more than like any other Muscle really
relies on the stretch to grow
so make sure you go very deep
and single arm dumbbell rows do those
heavy as like heavy as you can for like
eight to twelve reps or six reps any rep
range that told you five to Thirty works
next is military plus and supinated
close grip lat pull down
um
the military press I personally on this
day I do like 165 for like five right
and then a lap pull down I'll do like
240 pounds for six then on my left and
then on the three sets after that
remember four sets for everything on
three sets of the lap pull down after
that I'll drop the weight to something
that's easier so like that first set is
like really intense and heavy
um
the next thing
would be oh it's kind of written weird
I'm sorry um
it's not the dumbbell curls and push
down first
it's the incline chest press
and seated cable rows the incline chest
press I would stick to the higher reps
and then the cdk will I do like 220 for
eight
once again you make sure you get a
really good strip you're getting a very
good stretch on the chest press
like pausing for like two seconds maybe
and you're getting a very good
contraction squeeze on back
for your back exercises to really like
you know work
you have to focus on the contraction
whereas on the opposite side the chest
you have to focus on the stretch a lot
so keep that in mind and then after that
you would do your dumbbell curls and
push Downs those are just to get a
little extra blood into your arms you
don't have to do those if you don't want
to those are optional and then the ABS
portion
hanging leg raises just do like four
sets of 20 sit-ups same thing and then
planks whatever is challenging and then
finally I'm gonna end this part off
with cardio should always be doing
cardio even if you're on a bulk on a cut
it's good for your health
and it keeps you from becoming a
complete fat [Â __Â ]
so yeah but that's day one push pull and
abs A2 is your leg day right so you're
gonna get same thing warm up three sets
make sure you stretch use resistance
band if you want just warm your legs up
um
now you're gonna do either barbell back
squat or front squats if you're doing
back squats I would stick to three sets
of four and if you're doing front squats
I'd stick to four sets of eight to
twelve because front squats it's very
hard to keep good form and you really
want to focus on it because that's where
the butter is in in the front squats
it's in the form so if you're doing
front squats do a little lighter so you
can you know keep your form strict
next is the dumbbells and walking lunges
or the dumbbell walking lunges and lying
leg curl super set
um for the walking lunges I personally
stick to eight steps forward eight steps
back which translates to a steps on each
leg
and for the leg curl
I honestly try to stick with like six to
eight reps I don't like a lot of reps on
this because it [Â __Â ] hurts and makes
me cry but that's probably better so
experiment
next is leg press and body weight squats
the leg press just load up a [Â __Â ] ton of
weight and do a lot of reps boom that's
what you have to do and then body weight
squats just do 15 reps and remember
Force four sets
five to Thirty reps
that's like a general note but I'm just
like going in depth on what I do
and leg extensions just go heavy with a
lot of reps like anywhere from 10 to 20
and then seated leg curls or RDL see the
leg curls you can go
um higher reps and rdls I would say like
eight to twelve you don't have to do
both you either choose the seated leg
curls or the rdls to superset with the
leg extension and then last I notice is
weird
um but I have my deadlifts
you can you can break this up however
you want you can do three sets I
recommend going lower volume
um
personally do not train this for numbers
this like here right where your leg
strength is coming from is your squat
I'm treating the deadlift as something
so yes train my full body but really to
also get my grip strength really strong
so make sure you're doing it double
overhand and just do a weight that
challenges your grip for like three to
five reps and maybe on the last step
just hold it as long as you can
then lastly as Cav raises and shin
raises you don't have to do Shin raises
you could like wrap a resistance band
around something loop your toes through
them or your feet and then bring your
toes towards you and you'll get like a
workout but calves and shin raises both
of these should be High Reps in order to
get blood into the muscle
and yeah that's the full leg day um the
cardio is not necessary on this day
at all
um I'm trying to stick to Carter like
four three times a week so yeah but
that's a leg day try this [Â __Â ] out
honestly the day everybody is waiting
for and always asking me for
my arm and shoulder routine
what do I do for arms and shoulders
let's get into it
the first Super set is going to be easy
barbell curls and the tricep push down
the easy barbell curls
honestly for arms completely or biceps
really you stick with 10 reps that is
the perfect bread and butter range so a
challenging weight that you can hit 10
reps and maybe it drops down to like
eight or seven by the last one is fine
for the curls the tricep pushes down I
go heavy for six reps apparently triceps
respond better to heavier so I just do
heavy weight for six reps
the straight bar curl and easy bar skull
crusher same principle
curls 10 reps skull crusher
six reps heavy
um remember four sets for everything
four sets you could add five for like
your cat raises and shin raises or
something like that those smaller more
neglected ones if they're not like a
strong point for you right
next is hammer curls and tricep
extensions go heavy as [Â __Â ] on hammer
curls they don't apply to the normal 10
rep bicep rule reason being is because
they break your radialises comprise
mostly of type 2 muscle fibers so it'll
likely respond better to heavier
explosive training I'll do like the
heaviest [Â __Â ] I can pick up and then
just curl that [Â __Â ] for six reps
then the overhead tricep extension just
six reps pretty heavy
and then wrist curls in Reverse first
curls now this is not necessary
um but I want to see if I could get like
some extra form definition in size
considering I'm about to like start my
cut and everything
um yeah so wrist crossover versus curls
stick
um stick to 15 Reps for both the wrist
curls in Reverse wrist curls and you
should get some crazy forearms
and then
um you don't like you don't have to do
this but I just do it as a look just to
keep my calisthenic functions like good
chin ups and dips it's a super set you
could do a burnout you could just do a
couple reps and slow really slow
whatever just make sure you have some
type of calisthenic and this is a little
extra for the people who watched the
full video
throwing like five burnout sets of
push-ups
and watch what the [Â __Â ] it does to your
chest this is for people who want the
extra chest even those arms or shoulders
they don't do the push-ups after chest
and back do it after the arm day right
before shoulders trust me
or no
yo I'm an idiot
okay
make sure you do the shoulder workout
that I'm about to explain first and then
you go to Arms I don't know why I wrote
it like this anyway shoulders
you do your military press and lat
raises for the military press I just do
135 for like 12 to 15 and then lat
raises
you're gonna probably have to go lighter
by the way on all of these exercises I
mentioned in this video because we're
doing super sets
that raises 12 reps four sets bang them
out fast good rest with good form and
just get blood into your shoulder same
thing with front raises and rear delt
flies except I try to do fundraisers for
20 reps and reared out flies please make
sure you put a lot of effort into these
so you don't end up with smaller doubts
okay four sets 20 reps
now this one
the dumbbell shoulder press and shrug
superset now the dumbbell shoulder press
is not optional because there's a lot of
front delt work in my routine with the
incline press the military press on the
first day the military press here at a
dumbbell you don't need it all probably
some people don't
so the shoulder press is optional but do
shrugs and if you have a hex bar or a
trap bar at your gym do the shrugs with
the hex bars trap bar it's very good
trust me if you want to look like Miguel
O'Hara with those like shoulders do them
and the cardio is the same day as the
first day
um 15 minutes 3.1 miles per hour Max
treadmill that's it
and yeah that's essentially my full
routine um make sure you rest every
fourth day
you're eating five good meals with good
protein make sure you get your
pre-workout let's probably get like a
post workout protein Shaker meal but
yeah
um that's a routine
stick with it
progressively overload over time
um
and you'll see this routine is crazy
dude like
it feel you can feel that this [Â __Â ] is
just gonna make you a monster so try to
touching
um
comment what videos I want next I think
one of my first videos is probably going
to be me working out with in like the
toji outfit
so yeah just comment with videos you
want next I probably won't be showing my
full face and videos for a while
you know I gotta become a PSL God first
jkjk but yeah um
it's gonna be that or my next video is
probably going to be a frequently asked
questions but I recorded that but I
didn't like how it came out so I'm gonna
record it again
but yeah thank y'all for watching give
me video ideas yeah stay safe y'all
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