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The Ultimate Workout Routine To Build An Aesthetic Body
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In the past 12 months, I've been able to
help 55 guys achieve an upper body
aesthetic physique. And in this video,
I'm going to uncover the workout
routines that we use in order to get
such results like the one you see on
screen. Now, if you are new to the
channel, welcome. My name is Tom Sergi.
I run the Gorilla Batoon. This is an
online physique transformation program
where we get results like this each and
every week and then we speak about them
online so you can apply them to your
style of training. So, without further
ado, let's get into this video. the
ultimate workout routine that builds an
upper body aesthetic physique. Now,
we've got a series of workout routines
that you will have heard of. Uh, and I'm
going to just speak about some of them,
why I don't use them. So, you've got the
pushpull legs times two split. This is
for the absolute diehard gym rats
amongst you that love getting in there
and training your legs twice a week. I
can tell you right now, training your
legs twice a week is not a good idea
unless they are very very small in a
weaker area and if you brought them up
they would really develop your physique.
I would not be training legs twice a
week. I've done it for the longest of
time I did it. I was able to get a back
squat of like 195 up. Uh which I should
really show you credibility of, but
you're just going to have to take my
word for it. I realized that doing legs
twice per week, it burns a ton of
fuel and it just makes your legs thick
and blocky. But if you're like me, my
legs were quite well developed. My upper
frame was not really that well
developed. So me giving two sessions to
my legs, which is a lot of volume, a lot
of intensity, and a lot of frying on the
CNS, that energy wants to be distributed
somewhere else. But where does that come
from? I think the ppl times 2 really
comes from like people skipping leg day
in the past and people just not being
that strong in the gym and kind of
looking big but not being that strong.
I've gone down that path. I've been very
strong and not that big and let me tell
you from experience it's it's not that
great because you can't take your
numbers outside the gym with you. The
only thing you can take is the physique
is the muscle on your body. So I would
say being strong is great. It keeps you
injuryfree. But the levels of strong to
like really strong for your weight
unless you're going to go and do a
powerlifting competition cuz that is
your passion. I would say save yourself
the energy. save yourself the years of
time underneath the barbell pulling the
barbell off the floor doing those
movements because they just don't yield
the same results and it won't hit what
you want. Other splits you might have
heard of are upper, lower, upper, lower.
Again, not a bad split. I would argue
better for a female than a male. I don't
believe you need twice per week leg
days. You got the 3-day full body split.
great for beginners, but if you've been
training any longer than a year, then
you need to be doing uh more volume
across the week. And then you've got
your custom ones. Custom ones are great
once we have turned you into a boulder.
I always say this to my members, we're
here to turn you into a boulder first,
then cut back down, then we can do a
custom style routine where we look to
bring up certain muscles. So, that
leaves us with with the second from the
top. Now, we are going to train legs
once a week, 100%. We're always going to
be training our legs at the very least
once every 10 days, but we're going to
do ours once a week. Now, this is then
going to mean that the other four
sessions in a fiveday split are around
upper body training. We've got push,
we've got pull, we've got chest and
back, and we've got delts and arms. Now,
the reason why we do delts and arms as
their own days because most people have
smaller arms, me included, me
especially. So just repeating push and
pull again is not efficient because you
are then deciding to do your arms every
time that you are already when
realistically if they are a priority
area, you're going to want to do them
first. I'm actually running a bit of a
custom split myself, but I've ran the
the split we're going to speak about
twice over and done two full bulks. Now
I'm doing a custom split. My custom
split is geared around chest and arms.
So I do chest, legs, arms and delts,
rest, chest and back, arms and delts. So
I get arms hit twice per week when
they're fresh. Same for the chest. Once
for the back, once for the legs because
they've grown very nicely on me over the
past few years. However, if you are
coming to me and you've been training
any longer than a year, the split we're
going to follow is this one here. Let's
break this down now and go into it for
you. So it is a fiveday split. Push,
pull, legs, then your first rest day,
chest and back, and then delts and arms.
Now, this will allow you to train each
muscle group of the upper body twice per
week with an effective amount of rest in
between. Every 48 hours is enough time
for you to rest and recover the muscles
that you've trained and then hit them
again later on in the week. So, we
frequency is very important. There's no
point blasting it all. It's not that bro
splits are inherently bad. It's just
that could the back end of the blow bros
split work be used more effective? Like
if you're going to smash 20 sets on your
chest in one session, if you went 10 on
a Monday and 10 on a Thursday, would
that be more efficient? Probably. So,
let's just break that up. The uh the
also need then is we can cram a lot of
volume into this program because you are
allowing yourself to train it twice per
week. So, you can hit 10 sets, 12 sets
for a given muscle group once and then
twice a week again. And then of course
you're going to have intensity, but
we'll come on to that after. So this is
the split we like to run on push. You're
going to start with a pec deck. Why?
Well, because the function of the chest
is to drive the humorus towards the
midline of the body. So if we can get
you doing that very action to start
with, it's going to then perfect how you
press. So the pec deck, you're going to
drive your biceps in together to shorten
the muscle. With a pec deck versus a
dumbbell, the pec deck is going to get
harder as you press inwards. uh hitting
it in the short position. This is going
to add a lot of blood into the muscle.
If you don't have that, then you're
gonna have to do a dumbbell, but just
know that gets harder towards the
bottom. Then we move on to our heavy
press. We'll come on to why it's two
sets in a second. But with this, now
we've just done bicep to pec on the pec
deck. When you then press, you're not
going to be thinking press the dumbbell
upwards. You're going to be thinking, I
need to converge my bicep back towards
my pec because I know that's the
function of the chest. When you start to
do that when you press, that's how you
grow a chest. For years, I just moved
the load from A to B. Up, down, up,
down, up, down. When I finally
understood the start and the end of the
muscle insertion and just drive the two
together with load, that is when my
chest started to grow. Now, here is a
method you can use when to really move
some solid load. You will do two sets on
this exercise. A top set of six to 10
heavy as much as you possibly can. And
then you're going to back off the load
by 20% and perform the next one for 12
to 15
reps. From there, we're going to move
into a flat machine press. Uh, and this
is again going to hit the muscle as you
press away. Whereas the dumbbell press
would have hit it towards the bottom.
Then you're into a machine shoulder
press, tricep dips as your heavy
loadable tricep exercise. If you ever
have problems with dips, you can do some
form of an overhead cable tricep
extension dumbbell later that will raise
this and then a straight arm push down.
Next, we've got pull day. Single arm
pull down on a cable with a bench to
support you. You This is going to blow
up the lats. The focus for this for the
lats, it starts by your hip and it will
insert onto your upper arms. Your goal
is to drive the upper arm down into your
pocket. Then we're into chest supported
car row. This is going to blast the
upper back and trap region. Do not miss
this. Get your chest on the pad. Load
that up and blow up your traps. Then
we're into lat pull down. So notice how
we've got two exercises for the lats
with it being such a big surface area
muscle. Dumbbell hab curls is going to
hit the forearms and the biceps. Rear
delt flies just like the pec deck done
on a cable and then incline dumbbell
bicep curl. Next we've got leg day. So
we're going to hit lying hamstring curl
and leg extensions as a superset first.
Again, same principle as we do for your
chest. Hit the muscle in the shortened
position first. Get a lot of blood in
there before we then go on to our heavy
loadable exercise being the leg press.
Notice how we're not back squatting.
We're going to support your lower back
on the bench. And then we're going to
drive a lot of plates onto the leg press
and then focus there. When you leg
press, drive your hips against the pad
so that they your glutes don't come off.
You don't rotate the pelvis and the
pressure isn't onto your lower back.
Then you're going to do a Bulgarian
split squat to hit the muscle again in
the quads and then finish with calf
raises and ab
crunch. Now that's going to be your
first three days. Then you're going to
run a rest day. After the rest day,
you're going to hit chest and back. So
now this is essentially a flavor of push
and pull piece together. Pec deck flat
dumbbell instead of an incline and an
incline machine instead of a flat
machine. Just changing where it's
harder. So, a flat dumbbell will be
harder at the bottom, and an incline,
most of them anyway, depends on which
brand of machine you use, will get
harder as you press it away, or at the
very least, it will keep the tension as
you press it away. Then, we're going to
integrate pull-ups. If you can't do
pull-ups, you're going to switch it to
lat pull down. If you can kind of do
pull-ups, you're going to do one set of
pull-ups to failure, two sets of lat
pull down as your backoffs. Chest
supported Tar row, single arm, lower lat
row. This is the same as a single arm
pull down, but you're going to row it.
This is going to hit the lower portion
of your lats. Then we're into rear delt
flies. Delts and arms as discussed gets
its own day, its own attention so that
we can bring up those weaker areas.
Tricep dips first because this is our
heavy loadable exercise for the triceps.
Dumbbell shoulder press off the back of
that. Then we're into single arm
preacher curl. Putting the arm in front
of the body and supporting it on a
bench. Dumbbell lateral raises. Standing
cable curl for the biceps. Now we're
putting the arm behind the body. With it
being a cable, you're going to keep the
tension on in the length and position of
the muscle. From there, we're into rope
push downs or any form of straight arm
push. You can use a bar if need be.
Cable lateral raise or a machine lateral
raise and then decline ab crunch to
finish. That is how we're going to
execute the training split itself. The
last thing I wanted to touch on was the
tempo. This is the speed in which you
perform each repetition. If you've never
lifted with good tempo before, it will
humble you very very much. The three
denotes the time it takes to come down.
So, you in this position, you come down.
Three, two, one, pause. and then you'll
drive back up. The fact of the matter is
the tempo makes you lift the load with
intent. It makes you lift it with
control. Makes you control the way down,
stop at the bottom, and then drive back
up. So, you are always in control of the
load at each element of the movement.
You're not just rushing through. People
go in the gym and they rush the
movements. That's why they can lift a
decent bit, but realistically, if I get
you lifting correctly, it's going to
humble you and the weights are going to
come down. Do not let that discourage
you. you are lifting with more time
under tension under the muscle.
Therefore, you're putting more
mechanical tension on the muscle, giving
it a reason to respond and to grow. That
is the main factor. Always understand
when you're training, training itself is
not inherently what makes you bigger.
It's the fact that you go in the m in
the gym, break down the muscle, make it
do something it couldn't do before, put
external load on the body that it's
never had before. You will then go out
the gym, eat, sleep, recover, repair,
then go back in and repeat the process.
And that full cycle is how muscle is
built. So we'll do further videos on uh
nutrition and also on your sleep as
well. So we can get the full cycle done
for you. So that's the training split I
like to use that I found to gain the
results that you can see on the screen
here for our members in the gorilla
platoon. As you can see in the after
shots, all with more and better amounts
of muscle than they started with. So if
you want me to do this for you, there
will be a link in the description. you
can book a call and see if we are a good
fit for you to join the gorilla platoon.
Apart from that, if you found this video
of value and you like the program,
subscribe to the channel and I will see
you tomorrow.
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