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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