Page Comparison

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• Entire 10 Year Physique Transformation: The Natural Path
  • Exercises shown:
    • 2:21 - Barbell bicep curl
    • 6:04 - Raised push-ups
    • 7:23 - Weighted dips
    • 7:39 - Deadlift
    • 13:44 - Bench press
    • 14:32 - Back squat
    • 14:53 - Dips
    • 15:28 - Long bar row
    • 15:40 - High cable fly
    • 16:31 - Dumbbell lateral raise
    • 16:38 - Dumbbell curl
    • 18:11 - Back squat
    • 18:20 - Standing barbell overhead press (military press)
    • 18:30 - Wide-grip pull-ups1
    • 18:46 - Bent over barbell row
    • 19:35 - Seated dumbbell lateral raise
    • 23:12 - EZ bar curl
    • 23:21 - Seated dual-handle wide lat pulldown
    • 23:26 - Pull-ups
    • 28:18 - Cable flys (back to an inclined bench)
    • 29:08 - Cable flys
    • 29:15 - Bent over barbell row
    • 30:10 - Punching bag
  • Food shown:
    • 4:50 - He worked at McDonald's but didn't eat there, instead going to Asda (a grocery store) and buy cooked chicken legs and chicken wings.
    • 9:00 - Frozen chicken breast fillets, shrimp, salmon, tilapia, lean beef, fresh skinless chicken breasts, canned tuna, jalapeno peppers
• 2015.04.15 - Leg Day Routine

• Ibiza Prep Ep 2: Full Training Routine, Leg Day Walkthrough & Flat Party

  • 9:27 - Calf raise using a smith machine.

  • 4 sets of 10-12 reps. It looks like he's doing ~235#.

  • 10:06 - Alternate leg extensions.

  • 10:55 - He does one of his leg workouts each week as a one-leg-at-a-time workout to identify weaknesses that are making his squats uneven.

  • 10:58 - Glute machine (one leg at a time).

  • 11:30 - Stop when the weaker side fails, because if you keep going with the stronger side you'll make the problem worse.

  • 11:38 - Dumbbell lunges. 15 reps per leg, with 3 sets.

  • 12:35 - He uses straps while doing the lunges so that he doesn't use energy gripping the dumbbells.

  • 13:02 - Bulgarian split squats

  • 14:50 - He starts talking about his full training routine: it's a 6-day split, push-pull-legs-push-pull-legs

  • Push workouts:

    • Push A: Flat barbell press, cable flies, overhead press, dumbbell lateral raise, and an optional tricep isolation.

    • Push B: swap the position of 3 & 4 with the position of 1 & 2 to give the other exercises priority (so he isn't as tired when he does them).

    • He chooses the tricep exercise when he goes to the gym but recently it's been dumbbell skullcrushers.

    • He also does dips to failure as another optional exercise.

    • For the flat bb press / OHP he does 8-6-4/5-6-8

    • For all other exercises he does 4 sets of 10-12 reps.

    • For the triceps he does 3 sets of 10-12 and then 1 drop set. He says he doesn't like drop sets in the middle of a workout because it can affect your other exercises.

  • 17:50 - Pull workout with his injury (always the same)

    1. Wide lat pulldown (3x10-12)

    2. Narrow lat pulldown (3x10-12)

    3. T-bar row (4x10-12)

    4. Lat prayer (3x10-12)

    5. Optional rear delt fly (usually DBs) (3x10-12)

    6. Optional bicep isolation (usually DB hammer curls) (3x10-12)

  • Normal pull workout:

    1. Vertical pull (weighted pull-ups)

    2. Horizontal pull

    3. Deadlift

    4. Rear delt isolation

    5. Bicep isolation

  • With A and B he'd switch the order of #1 and #2.

  • 19:04 - Leg workouts:

  • A:

    1. Squat

    2. Sumo deadlift

       • (for the two above, it's 8-6-4-6-8)

    3. Leg extensions

    4. Leg curl

       • (the two above are 3x10-12)

    5. Calf isolation 4x10-12

    6. Glute isolation 3x-10-12

  • B: (one-leg-at-a-time-workout)

    1. Calf iso

    2. Leg ext

    3. Leg curl

    4. Weighted lunges

    5. Split squats

       
       

       
       

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