My PERFECT Torso / Limbs Split | Full Program Breakdown | Training at the UK’s Best Gym?

0:00 Hello everyone. Welcome back. Welcome to a brand new video. How are we all doing? I hope you're good. Hope you're all well. It's been a little bit of a minute, but it's been for the right reasons because I'm coming at you today with a update of everything. A training breakdown because I know people enjoy seeing the training. I know a lot of people always ask for more training footage, for more like dissecting my training, what I'm thinking about, what I'm doing, splits, all these different things about specifically towards training. So, that's what today's video is going to be all about. I'm going to run you through a session I done on Monday in Dark Side Gym, which is for me the best gym that I've that I like to go to in the UK. Obviously, granted, I haven't been to every single one, but for me, it's probably my favorite, if not one of my my favorite dreams gyms to train at, not just for the environment, but obviously the kit. It's got some golden pieces of kit, which you'll see in the video. And it's also got some great owners, some great people and people who I like to spend a lot of time with. So, we literally trained on Monday for an hour and 20 minutes. And then we spoke to Adrian, the owner of Alpha Neon and the Gym, the brand, obviously a supplement brand, and we spoke to him for like an hour and 40 minutes. And then I was like, "Oh we need to go." but quick update on things with me. Off season is well and truly underway now. We're like 2 and 1/2 weeks into it. Two two and a half weeks more or less. Bloods got done last week. I'm just waiting results on them.

1:36 Unfortunately, they're taking a bit longer than we wanted, but it is what it is. I have now started pushing back up. Food is at around 3,100 calories on a training day, about 2,6 2,700 on a rest day. So, nothing too crazy. body weight this morning was 94.8. So, I'm still around that 28 lb. I finished the diet around 207. and then we've progressively started pushing things back up. Body weight hasn't really changed. I'm just getting better. We've also introduced or reintroduced anabolics, BEDs, cycle, whatever you want to call it, as of two and a half weeks ago as well. So, I was cruising for essentially 15 or 16 weeks. we initially bumped things up, but then I had a a few issues go on that, you know, and outside of bodybuilding that we decided to to put it off. So, we drop back down into a cruise. and now we have started escalating things back up and we are actually running the most amount of PEDs that I've run before. Now, I don't talk about numbers on here. If you are wondering about numbers, that is not something I I discuss just because I know I have an influence on a lot of people and my influence I would rather be good and you not do what I do.

2:45 and what I mean by that is just if I tell you how many how many calories I eat, like if you go off and eat 3,000 calories and expect to look like me, that's one thing. But if I tell you what I use and how much I use it and you go off and run that and then you don't see you don't look like me, some people are enough to think they need to run that to look like me or more and more and more. And over the last few years, I've realized how much of an influence I have on people, the words I say, the who I am, etc. And I don't want to influence people to use peeds, right? If they make that decision, it's their decision. But I'm not one to like support it. I'm not one to be against it. I run it because of my choices. But I'm not here to tell you what to do and what not to do. I'm just here to show you my journey. But that's one thing that as of right now, I don't feel comfortable disclosing. Let's just say it's very little which I'm very happy about and obviously it's a bit of a a proud thing as well to be like how much I've progressed using such little things. All right, so we'll leave that there. Anyway, getting on to the training. What we're actually going to do is we're going to break down this session today which is my the session I done on Monday. And it's not my normal session. It's very similar but with a few additions and a few changes here and there just cuz I'm at a different gym.

3:58 Plus now I was also waiting for my new training plan to come in. which obviously I've talked with my coach. Usually I handle all my training. That is my my you know my split my exercises my volume my de loing. That is something I would handle obviously based off we'd have a conversation we decide that together. But as of now I've said look you take the reigns a little bit more. Let me be more of the athlete. I sent my training across and he essentially said it's pretty much perfect. I wouldn't change much. He just added in one or two things here. That's it. So, we'll cover that today as well. We'll break go we'll break down my split, which is obviously a torso, limb split or chest, delts, back, then arms and legs the next day. Rest, repeat, go like that. So, we'll break that down, but first we're going to break down my session on Monday just to show you show you some kit, show you some exercises I've done. Again, it's very similar to my actual torso a day, but it's just a few additions here or there. Okay. So, with that being said, as you can see here, first up on the on the split is on on this today's session, we've got a hoist ab crunch. And abs and delts are the priority going forward for me to bring up. Okay. So, ab and delt work will be at the start of all my upper body sessions, my torso sessions, and that is where I've put allocated a little bit more volume as well. so this hoist piece, this the first time I actually used it. If you don't know, Hoist is Whoa, whoa, whoa, Earthquake.

5:24 If you don't know, Hoist is very much known for their pieces of the kit that like kind of move with you. So, you'll do a chest press and the machine moves like this with you, which look, it's kind of new and it's kind of cool, but this hoist ab crunch is absolutely phenomenal. It's the first time I've ever used it. very, very, very, very big fan. The only thing I'm thinking of really here, this is what I do with any kind of ab movement, is trying to trying to shorten the distance between my sternum and my belly button. Okay, that's what we're trying to do is spinal flexion is what we're looking for here.

5:52 Not just pulling the weight down, right? It's trying to bring that sternum all the way to the belly button. Contract up. And we're not trying to just go back and forth a lot. You see a lot of people do abs like this. It's not that. It's essentially spinal flexion. Okay. next, but next but not least, me. Next up on the menu, we've got this Nitro sorry, this Nless seated lateral raise. This was very good. This was very, very good. The only thing that I did not love was the fact that obviously these are older machines and the upholstery I think it's called.

6:23 It was a little bit worse for wear and it was just rubbing on my arm a little bit. Plus I was sweaty so it was causing like a bit of a friction burn on my arm and that's my own that's my own fault really cuz I'm just being a sweaty mess. I did try bringing my sleeves down and that helped a lot. But this machine phenomenal honestly so so good. and that's going to be the common theme across the the the the exercises today. As you can see, they're just absolutely phenomenal. So, like I said, lateral raises, delts are a priority right now. So, we done three sets of of between eight and 15 realistically, more or less here.

6:58 I kind of stay away a one rep or so away from failure on these cuz I do a little bit more volume. So, I'll reach like one rep away from failure, leave it there, and move on. So, it was three sets of the lateral raise before we moved on to this Nautilus prone 10% incline fly, chain driven fly, which was just phenomenal. You might have seen these in some old school training clips. You might have seen someone like Kajjinski Kalazinski used this at the bunker in Berlin. But, as you can see, very difficult to get into, especially considering I I was pretty strong on this. Surprisingly strong. As you can see, I'm only like four plates off the stack, which honestly I probably could have do could have do could have done, but I just couldn't get in the machine and I had no one there to help me cuz Lara was out and about and I couldn't find her to get it for me. but this phenomenal just phenomenal. Like just look at that. This What else can you need? There's stability behind you.

7:53 You're not going anywhere. As you can see, I've got a bit of tension through my quads. My quads are activated cuz I'm actively driving into the pad. You can't really see it, but at the top of my head, there's also a pad. So, I'm driving into this machine and also pressing down. And as I'm flying, I'm trying to actively like push myself away from the machine as well. So, it just felt so stable. And the connection on my chest was unreal. The stretch at the bottom of that machine as well, unreal. As you get closer, it gets a little bit light. They're not anything crazy. The actual pads themselves fold nicely into your like where your the crease of your arm as well. And as you can see, very difficult to get out, by the way. So just an all round extremely good piece. So there's two sets there again between that eight and 12 rep range. My rep ranges vary. Okay, I just especially when I'm at a different gym, I select the weight and I just go, okay, I know this is heavy. I'm going to go to failure. Very very simple. So that was the first like isolation for chest, right? That's what I like to do. I like to do a bit of isolation first sometimes with chest. just to get a bit of that that that shortening range done. and then I wanted to move on to this piece first before the chest, but I was literally next to the machine. So, I thought, it, let me just do that.

9:01 Usually I would do a back movement first cuz again, priority is abs, delts, back, and then it would be chest. Chest is like bottom of the chain at the moment. So, as you can see, we've got this techno gym pronated pull down, which it's probably one of only two or three pieces of technical kit that's actually good. They've also got a bicep curl, which is phenomenal. But this machine is probably one of my favorite backing machines of all time. As you can see, we can't see, but I am stacking this.

9:26 That's the only problem with it. It's it's not the the heaviest. It's also got a belt to bring you down. So, you can't see, but I got a belt across my feet here. And they do, you know, they they are meant to be doing to be done the opposite way, but I feel it best this way. Again, if it makes a bit more sense to me to drive my feet in front of me this way. but again, all we're thinking, right, is just bringing that elbow into the side of the body. I'm not trying to row it to that my upper chest.

9:51 I'm essentially bringing my, you know, adducting my abducting, abducting my shoulder and my elbow away and then down into my side. And it feels phenomenal. You see a nice little stretch each every rep. That's what I like to do. Okay? I like to go up, pause, and make sure that when I start that, I'm initiating it with pulling through the back, not just rowing the out of things. That's a tip for anyone. If you've got a body part, just give yourself time.

10:16 Initiate every single movement, every single rep with the intended muscle. Take your time. It's not a race. You're not trying to move things from A to B. Just like I said, just go pause at the top. Boom. Allows me to do it. Pause at the top. Boom. And that way I know each and every single rep is really being driven by that range of motion or that motion that I'm intending it to. So, that was the first back exercise of the day. As you can see, I'm feeling my lats there. They felt cooked. And it's just a phenomenal piece of kit.

10:44 Like again, it's one of those that if you've tried it, you'll understand. It's just the the actual motion of it. The way the move this machine moves is just phenomenal. Up next, we've got a let me think of this now. We've got a sagittal plane pull down single arm, right? Sagittal frontal, whatever you want to call it. This was surprisingly probably the best pull down I've ever used in my life. It's a Star Trek Star Trek. Star Trek, not Star Trek. Star Trek. Okay. And it's just built for this. It's almost like built for this.

11:18 As you can see, my arm lifts up to perfectly when I need my lat to stretch. Okay, so again, little tip for you if you don't know where to pull in terms of like an actual vertical pull. One thing I like people to do is you might not see this the video we covering is lift your arm. So, so sorry, supernate your hands as much as you can and lift your arm up as much as you can. As soon as there's like a lot of resistance, that's where I like to pull from. And then that movement is straight into that lat there. Yeah, as you can see that fits me perfectly. It's got the seat pad as well and the leg pad that you can drive into.

11:49 As you can see, I move my hip away ever so slightly. So, there's a little bit more of a stretch in that lap coming down. And my opposite knee that you can't see is driven right under the pad and I'm driving into that thing. So, trying to keep myself as stable as possible. Also trying to hold into it. Hold stretch stable. More stability, more force output, more force output, more strength, more strength, more gains. Very simple, right? So that honestly, as you can see watching me back there, I'm like, "Oh my god."

12:14 Like my lower lat felt in the greatest way possible. It felt absolutely just like annihilated. Like someone just got in there three rounds. Feel it. Up next, we got the Flex Incline leverage press. My second ever time using this. What a great machine. What a heavy machine as well. You can't see the weight on you cuz this this is a new room in Alpha Alpha Neon's dark side. is a new room that they've just built and they opened it the day before. Legit opened it the day before.

12:44 They got three pieces of flex flex leverage in there. They've got the flat press, they got the incline press, and they got the shoulder press. They've got a glutinator. They've got a flex leg press. They've got a hoist leg extension. They've got a nitro flat press. But I got I give a go to this. Okay, we go. I give this flex incline press a go. I've got 45ight to not I went 50 a 100 kilos in total. I don't know how many reps I got, but the sensation of the bottom is extremely extremely heavy. So, if you are someone using these pieces of kit, be careful.

13:16 They are they are rather heavy in the stretch and they do they can be a little bit almost just like dangerous per se. They do make you feel a little bit uncomfortable if you've never used it before. But honestly, that's one of those movements and one of that that after I got off it, I thought, "Fuck me. If I could use this machine every single day, my chest would legit triple in size within a couple of weeks." And it felt just Yeah. Sorry for my language. It's just passion. Just absolute pure passion. so up next, this T- bar rope. I haven't got a clue what brand it is. Yeah, I've Every time you walk into Dark Side, this is one of the first machines you see. So I was like, do you know what? I've used multiple chest supported rows in Dark Side. I've never used this one. I usually do a T- bar anyway. Let me give it a go. The only difference is you kind of squat into it. That's one thing I didn't love at the start, but it actually felt phenomenal when I started doing it. I've only got three plates on you, okay? Cuz again, new machine.

14:10 Wanted to get used to it. Give it a go. And I like it. You have to drive your feet into the ground otherwise all that brute force is on the sternum on the chest. But as you can see, nice pronated grip here. Want to make sure that that chest that chest stays attached to that pad as much as possible. I try my best to do so. It does lift ever so slightly, right? An ever so slight lift, but it's nothing like this coming off completely. So, I could probably tidy these up and if I if I had a couple runs at this movement, I think I'd tidy it up a little bit more and really try to keep myself and just actual like lean into the fact that you have to lean into it. And I think you could get a lot out of a less weight with this. Not that we're trying to use less weight, but I'm trying to use the weight that I need to. anyway, two sets here. If you did if I didn't mention it, it was two sets on the pull down, two sets on the single arm pull down as well. Then we did two sets of back. So, six sets of back, which is what I do. Six sets each each every each every each every each every each every every torso day. So 12 sets across the week. But again phenomenal very heavy two sets there felt phenomenal. And then the masterpiece which everybody loves is this old school decline nautilus press that you might have seen in the old Mike Mensah videos. and every single time I post this on Instagram people are like where is this?

15:23 Where is this? Where is this? And the funny thing is where my camera is right legit right in front of it. So my camera's here and the machine is here. There's the incline as well, but I haven't actually shown that one on my Instagram before. But this is just a phenomenal old school piece of kit that it it feels so good considering like how old it is. and like I said, you would have seen him in the micer videos where he's getting trained or he's training someone, he's putting someone through a set, I can't remember who it is, and he's writing his numbers down. this the only unfortunate part about it, it's not very heavy. It was my last exercise of the day. and I have stacked it here. So, if I was to use this week after week, I'd probably end up having to do something like sets of 20 here, like mini rep drop sets and things like that. But overall, it was just a phenomenal phenomenal phenomenal experience. And like I said, I did use it for the nostalgia. I did use it cuz I know people love it. Last time I traded a dark side, it filled my session, posted on social media, and it went pretty like viral for me. It got like 3,000 likes, like 120,000 views, x, y, and z. So, that's the session wrapped up. we are now going to move on to me breaking my training down, but we're going to take a little break. Okay, on to the next segment of the video, which is my current training split, cuz again, I know I get a lot lots of questions about training and how I structure it and how I structure it for people.

16:44 and I have tried different splits for myself over the last couple well over the last year. And to be honest, this is the one I found the most enjoyment with, the most sustainability wise, and the most progression with. so as you can see, we've got, and I'll screenshot this now, and it'll all be on there. I'm just going to screenshot all this cuz a lot easier. We've got a torso, limbs, rest, torso, limbs, rest, and repeat. So, essentially what this means is two days on, one day off. each body part or each body part gets trained every 3 days. Each session gets repeated every six days. Now, that is something I'm going to be doing a little bit later on in the future. something I was doing previously when my when I was at peak off season last time, but at the moment with the amount of shows I coming have coming up with clients, the amount of travel I have up coming up, the the amount of weekends where I'm going to have to take like Saturday and Sunday off, what we're going to do is essentially I'm going to do essentially this, but also take off additional resties when I need them. So, it'll either be torso, limbs rest, torso, limbs rest, rest, or it'll be like torso rest, limbs rest. Like this week, it's been torso rest, limbs rest today. And then I've got again Friday I'm going to do torso B. Then I got limbs B on Saturday. Then I'm going to rest Monday sorry Sunday and Monday because I got a client coming down on Tuesday to train with them. Right? So it's just ad hoc, right? It just allows me a little bit more flexibility to to rest when I need to. Plus that way again I can just get more quality sessions across in the week because things my variables are not going to change.

18:13 Right? When I'm in my house, when I'm in my my routine, nothing really changes. But when I'm traveling for shows, like I said, I've got over the next I think over the next eight weeks, I think I'm only home for two weekends. Otherwise, I'm traveling and going out here, there, and everywhere. So, it just makes a lot more sense. So, this is something I always say to people if you are someone who needs a bit more flexibility, who doesn't can't train certain days at certain times, a split like this is always going to be more beneficial to you. At first it's I struggled to get used to it cuz I also like to know like Monday I'm doing push twos I'm doing upper lower whatever it was but once I actually tried this I realized how much more flexibility it gave me and that flexibility gave me more consistency weirdly enough right cuz I was always consistently being able to be flexible so it's like yeah it's a very odd dynamic but it helps a lot and it's it's functioned very well for me so it's it's one I recommend like I said you can do something like a torso limbs or you can do an upper So, I essentially do, torso limbs cuz my arms need to come up and my legs don't.

19:16 So, I just put arms on my legs. Okay? You don't have to call it torso limbs. It's just what people call it. So, yes, I just call it that to make it easier. Otherwise, you can just call it chest, back, delts one day and then you can call bicep, tricep, hamstrings, quads, calves the next. Right? You can call it whatever you want or just call it upper, lower. It doesn't matter, right? You just have to call it something. And people will get a bit butt hurt if you call it torso. Oh, we used to call it shoulder days. Yeah, man. off.

19:42 Anyway, going on to the first the first actual training session of the day. What you will notice as well as the as the be sorry as you what you will notice as well as the sessions sorry as you see these these sessions is my volume is very low. Okay, my volume right now is only I think it's 47 sets across seven days across four sessions. So, it's like an average like 12 sets a session. Some sessions like I haven't got it written down here, but like for example, my torso B session, which we'll get to, and my to my my limbs B sessions are literally 10 sets. That's it. That's all I do is 10 sets. But as you can see, it's clearly working. and it doesn't mean that you don't you can't do more because I will be driving my volume up very very soon. It's just at the moment it's just been a case of this is your minimum required volume kind of thing and then this is where we're going to go in the future when things kick into gear literally and we can press on from this. So first session of the week is torso a okay very very simple like I said it is broken down into what I need more than anything. So we're starting off with a st a standing machine lateral raise which is the Atlantis lateral raise for me. straight sets nothing crazy. three working sets, 8 to 12 reps.

21:00 Like I said, 0 to one reps in reserve. what that means to me, by the way, is I didn't do 50/50 reps. So, if I'm like, I don't know if I've got this rep in the tank, I won't do it. With lateral raises, I probably always leave them one rep in the tank, to be honest, cuz I've got three sets with them. Plus, I feel like delts are something they recover pretty easy, but I feel like they respond more to like intensifiers, higher up things and like that. next we got the cable arm, the single arm, cable pull down, the sag sagittal plane, whatever you want to call it, iliac pull down, a lot of people call it. Two sets, six to 10 reps. As you see, my rep ranges are on the lower end on unilateral work cuz I don't want to be doing sets of 15 on both arms needed to do that for both arms. That's quite a lot. So, theoretically, it's two sets, but also you, you know, I'm doing two sets per arm. So, theoretically, it is four sets at the same time. So, that is something to bear in mind when it comes to unilateral training. Next, but next up we got a seated cable fly. Again, just just getting that a bit of the isolation work and the shorten range for the pecs done. Two sets, 8 to 12. No rep zero to one reps in reserve. Chest supported row after that. Straight sets, two sets, six to 10 reps. This is just any I've got like a life fitness chest supported row at the moment, which is more like a pronated grip. and that is pretty much all my back work for the day.

22:13 low incline press, which at the moment I'm doing the Smith, but I have considered changing to a dumbbell press, but the only pain in the ass with dumbbell is literally lifting them up. The unfortunately the Smith's still giving me a little bit of that tender pain in my elbow. So, the only option I have is an actual dumbbell press because I don't have any like low incline machines at the moment. Just a single set there of six to 10. I do aim more for that six to eight rep range more or less. And then eventually when I get to 10, I'll increase the weight.

22:42 single arm lateral raise. So, this is a low rep drop set. So, essentially what we're going to do is one set, as you can see, is 20 reps. And it explains it right here. So, mini low rep drop sets to 20. essentially what we're going to do, aim to for 6 to eight. So, I I will choose a weight that I can fail six to eight reps. I'll without any rest, I'll drop it, right? So, I'll drop it a peg on the on the pulley. I'll go to failure one again once again. And then I'll drop it, go to failure once again, all the way until I reach all the way until I reach 20 reps. And obviously, we're going to do that for both arms. So again, that's why I like to do a little bit more intensity towards the delts. It's one ar one arm, one set each, 20 reps in and out. Bit more delt. As you see, that's four sets across the day. And that's it. And then last but not least, cable ab crunch.

23:29 Usually, I'll probably do these first to be honest. I'll probably put them first, but when I was doing my programming, I completely forgot about that and I just didn't want to change it. So, I put them last, but I usually what I do is I start with those as I start warming up with my delts anyway. And I just kind of paid pay them. I call that a paid set. So, I'll do ab crunch, then I go to delt work, then I go to ab crunch, delt work, and I take a little bit of rest between both of those. Moving on to limbs A, which is a session I done yesterday, which is a very good session. We've got a Rapunzel extension, which you'll see me doing on the rope, with the rope on the bench, which again, more stability. The rope is from Gyin, if you are wondering. it's just a bit longer allows you to get a full stretch of the tricep in within obviously with what you can and then the full contraction down here. Nice and stable.

24:13 Feels very very good. Feels good on my elbows. Preacher curl which is the high to low row curl that I do at the moment which again that is only because there's nothing special about it in my opinion. Again a bit more stability but again it just doesn't hurt my elbow at the moment. If I do a normal preacher curl it has the tendency to pull my elbow a little bit more. So I do the high to low which is kind of like a preacher curl. You sit there bench under your arm kill curl high to low and that feels phenomenal for me. After that it's a hammer curl. All these as you can see three sets of of the extension. That's my three sets of triceps and then I do three sets of biceps. One each arm of the high to low curl. and then which again you can see on also there is one second contraction. So I make sure I contract. Pause there. Contract. Biceps are I like to spend a bit more time in the contraction.

25:00 everything again 0 to one reps in reserve hammer kill two sets 8 to 12 before we move on to the leg portion of the the day. So leg and hamstring kills again hamstrings are a priority as well. Yeah out of everything it's again it's delt back hamstrings more than anything and then my abs and then everything else and then my arms my arms come up a lot. So like I always say to people you can't prioritize everything. So prioritize what you need to prioritize and it's hard but this time around delt is the number one focus. Okay, my back has come up quite a lot. So, hamstring curl, two sets, six to 10. Hack squats, then two sets is my only quad exercise for the day. Two sets of six to 10 as well.

25:38 Hyper extensions, more hamstring work and a bit of glute. Realistically, if you do them correctly, I do them more as a glute drive, glute driveish kind of. So, it's kind of like a combo between a glute drive and hyperextension and a RDL kind of thing. So, we're going to do two sets today. 8 to 12. And then what we going to do is what we got is the second set, we've got body weight, length, and partial. So I do it on hyperextension holding plates. What I essentially do as soon as I fail, I drop those plates and I stay within the length and partial length and range of the movement and I go up half the rep. So the first half of the rep, I just go up and down, up and down to reach failure. And it's absolutely brutal and it's horrible and it's great and it's horrible at the same time. It's every every motion goes through your brain. Standing calf raises, just the two sets here, six to 10 reps. As you can see, 3 second stretch on every single rep. If you go on my Instagram, you see me do these. For me, the most important part of any of any cough movement is that stretch. Getting a full stretch, spending a long time there and then exploding up. You don't even need to spend time in the actual contraction in my opinion. Or go up to a full contraction. I would just focus on spending as long as long as you can in the stretch as possible. This is something I've done for my calves. I've always had calves and they've improved a lot. And it's actually something I get complimented on now.

26:47 People say, "I need calves like yours." And I never thought in my life anyone would say that to me. Trust me. Moving on. Torso B. Like I said, this is only a 10 set day, which this is going to be increased very soon to be honest. We got a cable Y raise, which again working the full delt realistically. Yeah. pronated pull down. We got two sets here, which is what your normal just pronated old school pull down. 8 to 12 reps on the Y raise, 6 to 10 reps on the pull down. What what you would have seen in the Alpha Neon gym of me doing the techno gym pull down, right, is that one second stretch at the top. I make sure I do I do I make sure I do that.

27:22 Next, we got a single arm lateral. So, I even do this on the cable with a bench in front of me again for more stability or I've actually started doing it on a machine that we have in my gym that's recently been fixed. I've been really enjoying just a single set there each arm. Incline hammer strength press the the the generational run that I was on came to an end. I will admit that I started dropping numbers and loading on your elbows just yeah couldn't take it anymore. But look, it was it was good whilst it lasted. But I am still using it. Six to 10 reps here. Two sets. After that, we go on to the last exercise and the only set of sorry, the third set of chest, the only set here, which is seated cable, seated cable presser, which feels absolutely phenomenal.

28:01 just again, just on the new tech pulley, setting that up to the perfect angle. Nice little press. Six to 10 here. sorry, 8 to 12 here. One one set again. 0 to one reps in reserve. Arsenal chest supported row. This is new in the rotation. This is new in my gym actually. And it's one I'm still figuring out like how exactly wide I want to go. I did try a bit wider as a as a pronated grip. That was just way too heavy. It is called the Humbler for a reason. I've gone a little bit more neutral now. And I essentially just make sure that it's almost like a a shoulder width and allow myself to row into myself and try to drive myself into the chest pad. But I will say it's heavy. Not lifting your chest on that is very hard to do. The pad itself is really long and it does cut into like your your hips and things like that which I don't love. But it is it is a very very heavy but it's heavy but enjoyable. But the first time I used it I did not like it whatsoever. I really didn't and I had to give it like three rotation of a go before I was like okay this is not too bad. Now I figure out my set figure out like where you put the pad for your feet cuz you can elevate that. I was a lot higher the first time and my chest was up. The pad was up here and I felt like I was falling over and then I put the pad up here and I couldn't breathe. So, I figured it out.

29:14 It was a couple of it was a case of just trying to figure it out. But I don't have many options for chest support rows in my gym. So, it's the one I'm running with for now. Next up and final exercise of the day, it's a seated lateral raise on a machine, which is the hammer strength plate loading machine, which you would have seen me do before. Again, one of my favorites. Seated, stable. It's lovely. The range of motion is a little bit higher. So, you get here and you it it maxes out, but at the same time, feels phenomenal. Two sets there, 8 to 12 reps. Again, this has got lots of margin to to be pushed up. I imagine we'll probably introduce some kind of intensifier to this or a third set. Same as the Y race. I feel like these are the perfect exercises to add some kind of intensifier to. Whether that's a rest pause, whether that's my rep set, whether that's a cluster set, whether that's like I said the length and partial reps, like that's something I do naturally anyway when I get the failure.

30:07 I just literally do some partials there, which they feel phenomenal and they just pop the delts full of blood. And again, just to reiterate, I do believe the delts respond better to it. More volume, more frequency, more intensity as opposed to just heavy heavy weight. If you're pressing, that's fine. Which that's the only thing we've taken out, which I would have preferred to keep in personally, which is the high incline press that I was doing on the Smith cuz I I thought that is going to be perfect for that upper shelf for that front delt all of that delt in overall.

30:36 I felt like that could have been a good movement, but we've decided not to do it. But maybe later on if if something like the incline hammer strength feels a bit maybe I can just do a an incline press here, sorry, a high incline press here instead. and then I've still got a movement for actual chest contraction when something converges. So that's again that's a a movement we have in the arsenal now for the future. Again I will reiterate in my gym I don't have the availability to use loads and loads and loads of different machines. I don't have the accessibility to them. But that also makes my training a lot easier to follow. It's it's a lot more minimized. It's not there's not constantly oh this could be better. This could be better. Oh what if I do this?

31:17 It's like it's either this or this mate. You choose one or the other right? or is this this or maybe that one. So, it gives me less options which gives me more consistency because I don't change things. Like some movements like the low incrementing for over 2 and 1/2 years and then when I when I took it out was simply cuz my elbows couldn't hold handle it anymore. So, that's how you get better over time, right? Just consistency. Moving on to the last session of the week, which is limbs B. Probably my least favorite session at the moment. only because the leg press is all down to me being able to if my talk about injuries a lot if my lower back is sound that the the leg press is sound the only issue with the leg press is as you can see I've only got one set and I will cover the rest of the session now but I've only got one set now for me to do that one set between six and 10 reps I need to load the leg press with 13 25 kilo plates to side do the math of how much weight that is for me to lift onto a leg press halfway through a session just to do one set and take them all off again, right? So, 15 kilos time 10 is 15. No, I don't. I'm not going to do the math.

32:27 Actually, I'm going to sound like a But, it's a lot of No, it's not 15 kilos. It's 25 kilos. Every four plates is 100 kilos, right? So, it's 600 700 kilos of leg press for one set and then I got to take it all off and it ruins me every single time. And again, I don't have another option for a leg press that I don't have to load like that. So, it is what it is. Anyway, moving on to the actual session.

32:48 first of all, we got B de D handle B by curls, which I can't I never can never say that name. But essentially, it's a cable, it's a curl, right, where your arms are behind your body, and you're just getting that full elongation, full stretch of the tric bicep, whatever you want to call it. Two sets, and as you can see, one second stretch in each rep of these. Next, we've got a unilateral tricep extension. So just a single just push down with again cuffed or dehandle or just the cable itself whatever the you've got laying around. Two sets obviously both arm six to 10 reps. Then we got the new tech overhead extension which is a beautiful piece of equipment which is very very very good. Just one set here but we got the 20 rep set again which is again that low drop set. Right. So we fail we drop the weight we fail we drop the weight all the way to 20 reps. Very very self-explanatory.

33:37 Next but not least we've got the seated hamstring curl. So again, my only hamstring movement of this day. So it's two sets here of 8 to 12 reps. And then the second set is again length and partial. So we'll take it to failure. Yeah. Imagine I can't do a sing rep anymore. Imagine that's me sitting down. That's my legs. That's my torso. And then all I'm going to do is curl as far as I can and keep going until I can't move the machine anymore. It's brutal because especially when you're pinned in on the on a seated leg curl and your legs are there and you can't move the machine anymore and you're just stuck and then you you're fighting for your life. it. There's about four or five seconds on the machine where you're like fighting for your life and it's horrible. but yeah, then we move on to the leg press. So, I do some hamstrings first, move on to the leg press. Again, what we just said, one set, six to 10. Primary leg extension after that. Two sets, both loaded in the mid to lengthen range. Sometimes I will load the second set in the lengthened range, but mid to lengthen honestly feels pretty decent. 8 to 12 reps here. The big thing for me, right, and I realize I haven't given you a lot of instructions as to what things I like to think about when I'm doing these movements, but I'll give you one. The big thing for me is making sure my hamstrings and my glutes just stay pinned to the pad above me below me, right? There's nothing worse. You see someone leg extension and their whole body lifts up. Like all of this needs to be locked in. Like when I'm doing leg extension, nothing moves. It's all knee flexion. I'm just moving my knee and all else. Okay, that's it.

34:59 Just try to make sure you're pinned in as much as possible. Drive yourself like even if you got to get a seat belt. I know they're pretty gay. They are gay. I've got one, but they're gay. Or the the wraps, the the straps, strap yourself into the seat. That helps a lot. Toe press. Again, 3 seconds stretch on on those at the bottom of each rep. 8 to 12 reps. But I probably do six to 10 to be honest. just getting cuz if you're spending 3 seconds doing a rep and you're doing 10 reps and you doing for the the set is like a minute and 20 seconds long. So it is pretty long.

35:31 anything else I can think about that I could cover to give you a bit of insight into thinking. Not really. I think I've given you a lot already to be honest. But that is the split. As you can see it's 47 sets across the week. it is a bit ad hoc rest again. Two on, one off, two on, one off, repeat. if I can. If not, it's a four day training week. Extra rest days when needed. The the rule of thumb for me is always take a rest day after limbs, right? So, I'd never do like torso rest, limbs, and then torso again.

36:02 I would always do limbs and always rest after because otherwise my my upper body work will get affected by obviously me training arms the day before. there is always at least four sessions in a week, but some weeks if I need to train three times because I can't train on the other day, it's completely fine. this is what works for me. I'm not saying you need to do it. I'm not saying it's the best. I'm not saying it's the worst. I'm saying this is what it needs to meet. It fits my priorities. It fits what I need to bring up. Like I said, on torso, I can put my delts first. On legs, on limbs, I can put my arms first.

36:33 Those are the priority. And then after delt realistically, your back feels a lot better, right? Once you take that delt through a full range of motion in every kind of capacity, back work feels great. So, I recommend that. So, if you're someone that does push at the moment, I recommend doing pull with delts and taking like your bicep work and put it with push. So, do like a a push and arms and then delts and and back. It just feels much better than doing delts with chest or after chest. I feel like as soon as you do this, your range of motion with chest is a lot less than if you do your delt work and then go and do back. I feel like it benefits it. Whereas, I feel like delt work takes away from from chest work and vice versa to be honest. So, that's pretty much the breakdown of everything.

37:14 I'm not sure exactly how many sets is per body part, but like I said, it's 47 sets across the week. That will only increase as things start to ramp up a bit more and more. Now, but there's no rush for that. And that's pretty much the full training breakdown. So, I hope you really much enjoyed. I hope you enjoyed the dark side video as well. I will be trying to train there more often or trying to get to different gyms to train more often. And what I'm going to do now as I've got this split into place is each week is record one session specifically for YouTube and just like I done today with the Alpha Neon one, sorry, the dark side one is just break it down for you cuz I know a lot of people are interested in that and let me know what how much you want me to go into like how in-d depth do you want me to go to in these videos and I can do my best to do so. Maybe I'll just do these sit down videos, chat about training, nothing else. Just me sat in my chair for 30, 40 minutes breaking training down and then go from there and then you can see me train on the side. But anyway, everyone, that's going to be the end of today's video. I hope you enjoyed it. It's a bit different, so I'll see how this goes. If it's receive if it's received well and people like it, I'll do more of them. If it's not, maybe I'll try it again in a few weeks time, few months time. But either way, it's something I like to do. I like to show my training. Maybe I don't show my training as much on here because it allows me I like to talk a little bit more on the YouTube, but I know people are very interested in the training as well. So, hey anyway everyone, peace out. Hope you're having a good day.

38:33 Enjoy your preps if you're prepping. Enjoy your meal if you're eating. Leave me a thumbs up. Leave me a subscribe. Chat to you soon.