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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