Chest, Shoulders & Traps | A Full Week Of Training (Ep.3)

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An in depth look into my current training split and what exercises I'm doing for each routine. Episode 3/5 - Chest, Delts & Traps.
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The Routine:
A: Incline DB Press - 3 sets, 10 reps (3 second negative)
B: DB Lateral Raise - 5 sets, 15 reps (5 partial reps on each set)
C: Smith Machine Overhead Press - 3 sets, 8 reps (dropset final set)
D1: Incline DB Fly - 3 sets, 12 reps
D2: Machine (Or Cable) Lateral Raise - 3 sets, 12 reps (dropset final set)
E1: Rear Delt Fly - 3 sets, 15 reps (dropset final set)
E2: Incline DB Shrug - 3 sets, 10 reps
F: Standing BB Shrugs - 4-5 sets, 10 reps
It should take 60-80 minutes to complete.

Опубликовано:

3 окт 2024

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Комментарии : 889

@MikeThurston 4 года назад

1:41 - how to bench press properly 3:35 - random thoughts on chest genetics 4:04 - BB press vs DB press - which is better? 6:35 - why I like the smith machine 9:14 - is DB chest fly safe? 11:32 - why I like machines for building shoulders 12:15 - how long should your rest period be? 16:20 - my personal physique goals 17:10 - proper shrug form

@Mangotgains 4 года назад

Best fitness RU-vid 🎉 Edit: his vlogs are lit🔥wtf he's good at everything he does ❤️

@dakotastrong2391 4 года назад

Mike Thurston do you have a stretching routine? Or is stretching not needed

@commercio3564 4 года назад

Mike, copy and paste these timestamps and put them in the video description. RU-vid will automatically label the video play bar with those timestamps.

@adamebanks3837 4 года назад

This video reminded me why I think you're one of the best fitness guys on YT

@meditation4632 4 года назад

Mike thanks for getting back to the substance. We love the flashy life but don’t forget about the viewers that want the workout tips!!!!!

@nicholasferrara6355 3 года назад

I've really started to adopt Mike's way of going slow and really feeling the muscle contract during the exercise and it's so much better then just trying to gogogo This guy's got good advice.

@peteschofield6799 4 года назад

Best teacher on you tube full stop. Loving the videos, play them to all my sports student at college. Keep up the content 👌

@neversettle2a111 Год назад

0:52 - A: Incline DB Press - 3 sets, 10 reps (3 second negative) 5:34 - B: DB Lateral Raise - 5 sets, 15 reps (5 partial reps on each set) 7:14 - C: Smith Machine Overhead Press - 3 sets, 8 reps (dropset final set) 10:00 - D1: Incline DB Fly - 3 sets, 12 reps 10:55 - D2: Machine (Or Cable) 13:34 - Lateral Raise - 3 sets, 12 reps (dropset final set) 14:58 - E1: Rear Delt Fly - 3 sets, 15 reps (dropset final set) 15:49 - E2: Incline DB Shrug - 3 sets, 10 reps 17:50 - F: Standing BB Shrugs - 4-5 sets, 10 reps

@jeremy7818 4 года назад

The pause / press / negative. Definitely learning to train with lower tempo / lower weight / higher engagement. My joints are thanking me and leaving the ego lifting in the rear view. Never felt better 👍

@sirch_productions 4 года назад

Greg Doucette said what you’ve done with your body is remarkable. I couldn’t agree more. Love your videos, I’ve been following your channel for a long time now. Well done Mike!

@AlexRhodes 4 года назад

Who’s here after Greg’s video? Mike killing it regardless 👊🏼🔥

@rezzar3328 4 года назад

Greg is an absolute tool. He predicted mikes body fat to be 6 percent but anyone with minimum bodybuilding knowledge knows that he has way more than that. Mike could be on steroids but out of billions of humans out there I think that some people can reach this physique without steroids.

@ru6886 4 года назад

Mani Doust he’s had ridiculously good genetics since he was a pre teen

@AlexRhodes 4 года назад

Nathan exactly!

@Mick19822 4 года назад

I would like to watch Greg’s video. But his voice is worse than nails down a blackboard. Absolutely horrid.

@kingmetroplex 4 года назад

Mike is all natural

@nixazizu 4 года назад

You Have one of best chest muscles i have ever seen. Good Job and great genetics

@vlado.kotevski 4 года назад

Nixa se lozi na Mike-a. Idemoo breee!

@vladagrbic860 4 года назад

Prov Greg sada Mike, znas koga da gledas Nixa :)

@cornstar1253 4 года назад

@Mani Doust how did he prevent gyno if he was on juice?

@Banished2Live 4 года назад

@Mani Doust lol, juice doesnt CAUSE hair loss. It accelerates if u have a gene for that, but doenst cause it.

@Sperrosino 4 года назад

@@cornstar1253 lol ar you serious? I believe Ronnie Coleman was natural because prevented gyno

@lukova5707 4 года назад

Mike‘s notorious chest had that guy in the back putting his shirt back on at 1:00

@pieterOD 4 года назад

That was great did you see his lusty look at mike and wae like "nah fam I dont look that good"

@cameronmike8063 4 года назад

It seems he was just ringing out his shirt from sweat.

@puttki 4 года назад

And notice how hard that guy in pink was mirin and then continued to do side lateral raise with shitty form

@LL-fe6bw 4 года назад

@@puttki guys just throwing his arms up in the air 😂

@coldshower3719 4 года назад

@@LL-fe6bw with the lightest weight possible

@jonywalabi2647 4 года назад

Love you Mike! You made a huge difference in my training and life, alot of love to you bro :)

@maxshaikhh99 4 года назад

Mike’s taste in music is 🔥 that instrumental during the first training session is from a lil skies song that I didn’t think anyone knew

@brendanrogers2663 4 года назад

As an old man of 50 looking to stay healthy for as many years as possible I cycle / run for fitness & to keep my heart pumping, and do weight training to try and preserve muscle mass for as many years as possible. MT's videos very helpful on form for exercises / ideas for new exercises on the weights. Would love a video aimed at older folk trying to stay healthy - it may already be there. Couldn't give a monkey's if MT enhanced or not - his video content is delivered well and very helpful to my health goals

@pheniks0 4 года назад

47 here, just started like 3 months ago, watched athlean-x's dumbbells exercises (only have dumbbells, to poor to buy other stuff) now i'm mixing the two i am morbidly obese, heaviest i weight 155 kilos at 176cm height, bmi of ~50 so i need to before my body says "do it yourself, i'm done" already seeing a lot of progress/growth in chest, shoulders, traps and back, pretty proud.. but the belly man ... and bottom pecs, hard when you only have dumbbells and no bench but i'm pushing on good luck, we need it if we wanna keep up with these youngsters ;-)

@charleydaniel8912 4 года назад

Thank you.

@musclebuilder7208 4 года назад

Im 48 still keeping up with the young ones lol

@thapennishad6021 4 года назад

1:24 sees Mike and immediately puts shirt back on

@gusztimvm 4 года назад

ahahahah mirin'

@madams989 4 года назад

This is quality 🤣🤣🤣

@Saru513 4 года назад

u just tarded, the guy was just shacking his shirt coz of the sweat

@thapennishad6021 4 года назад

@@Saru513 u the guy in the shirt or some y u so upset

@randyZ98 4 года назад

I could watch him train like this for hours, so satisfying, no form breakdown just proper training

@TorvestaRS 4 года назад

1:59 “was gonna take my shirt off but nvm”

@David-ll9qx 4 года назад

Wtf hello Torv buddy. This guy is literally 99 steroids

@itaikizner2986 4 года назад

@@David-ll9qx yet you are subbed to him kinda funny

@Bosna293 4 года назад

TorvestaRS what you doin here m8

@David-ll9qx 4 года назад

Itai Kizner he needs to become transparent about taking steroids of course but he still gives incredible advice and inspiration.

@jonah4069 4 года назад

This guy pk’d ur girl irl m8

@iainengland8058 2 года назад

Yo dude Mike is fucking legendary, the amount of useful information I’ve picked off his vids is worth more than gold

@nicksambor4592 3 года назад

11:35 Reasoning behind the machine as opposed to dumbells for machine lateral raise is spot on. I always enjoy hearing perspectives as to why certain people do certain exercises as opposed to the contrary. Looking great man!

@gregdoucette 4 года назад

It sure is a good thing u all don’t see what I look like shirtless walking around outside on the beach at 9% fat. You would all be saying I’m obese as I’m not as lean as Mike. The last video I did on Mike was comparing Mike Thurston to Mike O’Hearn in order to show people how obvious it was that Mike o Hearn was not natural by saying look at the comparison of these 2. Of course it’s possible that he’s natural there’s probably a few dozen guys in the world that could look like this natural if you want to believe that he’s one of the two dozen people in the world it could’ve potentially done it natural then be my guest.

@antvander4456 4 года назад

I can't be the only one who thinks you overrated how unlikely it would be to achieve this physique with the use of PEDs. Saying only a few in a million would achieve this on PEDs is a big step from saying you thought he was natural 10 months ago.

@sr9253 2 года назад

Thank you for these videos and descriptions. It’s helpful to be shirtless because we can see the actual muscles which are involved in the exercise. You are very inspirational.

@BritainW3llz 4 года назад

Dude...you're such an inspiration to me as an NPC Men's Physique Competitor and fitness coach. A lot of people could learn from you. You're one of the best and in my Top 3 for sure.

@cp2291 4 года назад

Always watch his videos before going gym i come home after work after 12 hrs of work as a labourer tired asf and when i watch mike make me wanna train .

@averageconsumer007 4 года назад

The amount of you trying to push through each set is very motivational. 🔥

@Mick19822 4 года назад

Mikes form is ridiculously good. Makes it look easy.

@detraed8962 4 года назад

I think you are right about the start at a early age thing...my sister started fitness early and still kept her development.

@weirdenergy575 4 года назад

I don’t care if he using PEDS, he a good guy with a ton of good tips..I will like see more videos on diet and cardio..

@Sultan.nikpipi 4 года назад

Portable electronic devices?

@bendimmick4459 4 года назад

@@Sultan.nikpipi are you dumb? It stands for Penis Enhancing Drugs.

@clarencethermal5430 4 года назад

SSJ Okay he said he doesn’t care so why go on to over explain? 😂

@Sultan.nikpipi 4 года назад

@@bendimmick4459 portable electronic devices such as phone, ipad and laptop

@bendimmick4459 4 года назад

@@Sultan.nikpipi yea seems unlikely mate.

@Kamrankhan23333 4 года назад

Mike , you are great entertainer/motivation for others there to look at

@bryanflores4614 4 года назад

I believe he is right about a boost in muscle growth if you've trained them since children/teens. I started training delts and biceps as a kjd so they grow fairly easy compared to the rest of my muscles

@ginos5119 2 года назад

Loved the session. Wrote everything down and doing it today. Thanks for a ll of the pro tips. Will definitely apply the 3 second negative today, I have been doing slower negatives but not quite 3 seconds, cant wait to apply all of the tips today. Thanks Mike!

@Jamesbond-fq9xw 4 года назад

This guy is the perfect build he doesn't over do it

@DanDoesGame Месяц назад

Just realized this was a full week..... I'm sitting here telling myself if I do more than 4 lift variants I'm exhausted, and then here you are doing like 10+ 😂😂😂

@dan576-b9f 4 года назад

The good thing with watching Mike train is that he is so ripped, that you can see the muscle he's working no matter which one it is..sick content man!!

@yoyo-gv8zs 4 года назад

16:00 lean boi

@dal1906 4 года назад

3:32 Mike is referring to Nucleus overload. I use to do arms everyday and now I have 16.5" even though I never do direct work on my arms

@robertmyeress1896 4 года назад

I appreciate your content. I think your the best on RU-vid! You’re not full of shit like the majority and everything I’ve seen has helped me tremendously! Thank you!

@lostkashmirikid 4 года назад

@Mike Thurston, since your next video is going to be about rest day, please include how you spend time at home. For example, if you're gonna watch a movie, what is your sitting posture. How to fight laziness. Also please discuss how underweight ppl studying at college should balance out diet/weight goals with education goals.

@maxryan1723 4 года назад

awesome! I follow what you do for chest using dumbell chest press and its working! also the arms routine, REALLLY REALLY GOOD!!

@kawsarhussain6410 4 года назад

1 mil subs lets goooo! Its been a long journey 🔥💪🏼keep it up brother

@Purecast9 4 года назад

Mike holding 2020 by the collar and giving it a can if whoopass! What an inspiration. God bless you Mike,and really really appreciate the fitness videos that you have shifted back to again. So much to learn from you. ✌🏻♥️

@SteveWoodsGsy 4 года назад

I’ve started incorporating mikes shrug face into my routine and I have to say the gains are phenomenal

@MrTraveller. 4 года назад

Great detailed workout explanation & physique. I appreciate learning all these tips from you.

@maipham4766 4 года назад

Your such a calm person i love that Mike!

@ralpha1 4 года назад

Very informative and educational again videos are getting better again. Looking amazing mate. 👍

@WaveManMike 4 года назад

If I ever saw someone who looked like Mike in the gym I’d literally just walk right up to them and ask for advice. There’s literally a walking bank of knowledge right there and no one is asking him questions 🙃.

@bilaltime4878 4 года назад

3:17 When you see a 11/10 Sidebar: Retract your damn scapula lads on any chest presses

@clamum 4 года назад

I'm too retarded to figure that out. I dunno I just can't do it. 😢

@RealMadrid-qe7mz 4 года назад

clamum Bro imagine i put a water bottle in the middle of your upper back and I tell you to try to hold it there using your upper back. You would retract your scapula to squeeze the bottle in place, right? Just think of that everytime

@TheDerpyFarmer 4 года назад

@@RealMadrid-qe7mz I always retract my scapula before i press, like when im getting into position, but as soon as i start to bench it comes out of position, i guess i just have to focus on it more

@RealMadrid-qe7mz 4 года назад

PEARL tbh bro it’s just practise, just keep trying and sooner or later you will get it. It was very hard for me at first as well, but eventually it will just click. Don’t give up!

@charleydaniel8912 4 года назад

Love love love Mike Thurston. He’s the MAN!. Haters go to another video keep your negative comments to yourself & take a look in the mirror starting at your pelvic line & start going up your body that should make you shut up. NO one cares if he’s natural or not. He’s truly a male specimen. Get used to it!

@watchcem8678 4 года назад

Mike the bigger bro you never had. Appreciate your content.

@sebastianendahl2919 4 года назад

15:18 the guy in the back: A perfect representation of us who can't stop watching Mike train

@SuperFannyfarts 4 года назад

Is he is hoping he drops the soap in the showers later ? :)

@nicolaiaittala 4 года назад

@@SuperFannyfarts Dude is built like a Greek god

@SallyAlexandriaAlexParakeets 2 года назад

Fantastic videos, Mr. Mike Thurston. Good tips & advice for the gym.

@chiangchengkooi9791 2 года назад

The way he teach is like a perfect gentleman, so cool.

@leightoncauchi 4 года назад

mikes videos are the best. i hit the like button before the videos even begun

@IxDOYLERxI 4 года назад

Appreciate that about keeping shoulders back, only doing this consciously last couple months and helping a lot, not sure if I was doing it before or not ( past 7 years lol )

@vlado.kotevski 4 года назад

If someone asks me: Pick which body you wanna have, without hesitation, I'd says Mike's. For me, you have the most aesthetic physique in the world. Period.

@michaelpavlou9926 4 года назад

Another great video from Mike. Keep inspiring us mate!

@SolidKnight64 2 года назад

At 4 minutes I always thought about that too. If how we train while in our teen years effects the way our body develops long term? I think it's partially true, I didn't have a squat rack and it took me a long time to even get close to balancing out my upper and lower body. But I'm also barrel chested with small calves and long achilles tendons so the foundation genetics are also a factor.

@Putkowskisund 4 года назад

Thanku for answering about the rest time🙌🏼Easy to get confused when many got different opinions

@BodyByRich 3 года назад

Saw his first video of him doing the tomorrow land video. Thinking this bastards so lucky to have a good body ... And of course now u see the work and dedication

@kiansansum63 4 года назад

This is what I have been waiting for 💪

@simoncooke989 4 года назад

The tattooed guy getting that vest back on quick when he spotted Mike!

@cinematicsounds 3 года назад

Great video Mike!

@kingjj2870 4 года назад

He’s literally giving us his split and routine for FREE and you can’t drop a like for him ? This is goldmine for us

@TheSkateDave 4 года назад

King JJ true say, kino body/ Matt does fitness ect.. ripping people off £40+ a month for programmes😂

@codewithkam 4 года назад

Now this is back to the channel I enjoy watching. Less like Instagram and more like RU-vid.

@ksenokratis 4 года назад

Man the music clips when working rear delts 14:58 and shrugs 15:42 are amazing can you also write them in the description please? I notced them for the first time!

@ksenokratis 4 года назад

Where do you get the instrumentals from? :D

@JohanFitFoodie 4 года назад

Always great insights and detailed instructions for us just getting started 🔥💪🙏 greetings from Hong Kong 🌆

@steveruppel 4 года назад

Thanks for this video! Gave me lots of ideas to add into my workouts

@rubenw7033 4 года назад

If the rain’s pooring down we can always stay dry under Mike’s chest 😂

@ultimategamer8330 4 года назад

I saw Mike At St pancreas international’s station few months ago and I swear he looks bigger in real life, like my god his huge. Sadly i was too shy to ask for a picture or something cos he was getting some breakfast at some place so I didn’t wanna disturb him. But yh he is genuinely huge 🎊🎊

@reshearchisgood6966 4 года назад

@SSJ good point, with this in mind that Mike is much bigger in real life. Imagine the size of Andrew Jacked in real life. Goodness me 😂

@jimmyhall1706 4 года назад

Any idea how much Mike weighs? Idk much about BB

@joshmckenzie7526 4 года назад

@@jimmyhall1706 92-95 kg @ 6ft I think

@chrislloyd6722 4 года назад

Loved the little joke at the beginning of the video 😂 nice touch Mike 👌🏻 another informational and entertaining video as always, keep up the good work 👏🏻👏🏻👏🏻 best in the biz

@100koochy100 3 года назад

A week of Tanning 😂 Brilliant tips, thanks Mike. Big fan of Greg.

@TheNewLifeOfFienie 4 года назад

Haha! That noise that came off of that Smith machine during the OH Press! 😆 Can imagine it added a bit of extra resistance to the exercise!

@ZWingsSSN 4 года назад

Mike, I would say yes on your thoughts about the first muscles trained --> easiest to develop. I did arms like crazy, then at the age of 20 i completely stopped, now at 30, 3 months in - i do arms twice a month or I will look unproportional, well.. triceps 3 times. And that's like with everything else in life the longer you do it, the more you master it.

@donnevintage 4 года назад

another BANGER from uncle mike

@OperationEndGame 4 года назад

I hope Mike WILL never consider getting inked... A Temple should never be desecrated 👍

@zak9134 4 года назад

I’ll think you’ll find all temples have drawings and scriptures on them 🎎

@bigt8838 3 года назад

1 or 2 tattoos aren’t bad, but I know what you mean. Too much ink ruins a good physique

@Darkest_of_Winter 4 года назад

I’d give a leg to train once with you. I mean, it’s a leg, screw leg day 🤣😂

@charleydaniel8912 4 года назад

Mike I really enjoy your workouts 🏋️‍♀️ very informative. Let’s face it you really do the hard work & amazing body God bless you. Many here can’t say that to you as they have the tendency to want to demean you with petty comments. I have never understood that behavior. Why can’t they just be happy for you? I guess there will always be Jealous people who are self destructive & seek to destroy others.

@sxntchez5190 4 года назад

This videos are really really usefull thanks Mike!!

@Earthtenant223 4 года назад

Thanks for the 37% discount my man! Been wanting to try MyProtein vegan range but it’s 50% more expensive than what I currently use. Giving it a go with your code 👌

@julienofitness 2 года назад

Low Volume is way to go 🙌🏼🔥 Great Vid Mike

@unknown_worldfacts 4 года назад

Mike is right what you practice from young is what your natural strongpoint will be as you gain age

@antoniomahoo5538 3 года назад

Micheal, i would need some help. in an older video, you talked about training splits, one of them that I liked was Monday: quad focus, Tuesday: Chest & tricep, Wednesday: Rest, Thursday: ham focus, Friday: back &bicep, Saturday: weak point. and Sunday rest. So my question for you is: what about training shoulders and calves, and what about training muscle groups 2x a week?. i Would love for you to answer this British man

@isaackennethmusic 4 года назад

Pinning the shoulders back and actually engaging the chest revolutionized my workout when I learned it.🙌🏼👌🏼

@mhfitness8029 4 года назад

Mike feeling slightly hard done by having his Dr Greg natty card™ taken away 😔

@David-ll9qx 4 года назад

Need to be transparent

@JC-id4ob 4 года назад

@@David-ll9qx Why? is it anybody's business whether he is or isn't ......

@arijrauf3069 4 года назад

@@JC-id4ob it is if he claims natty

@arijrauf3069 4 года назад

@@JC-id4ob i watch him anyway tho....his body is goals either way

@codywarren7172 4 года назад

Not sure when dr. Greg was ever relevant.

@craigturner01 4 года назад

If you have no machine or cables for side laterals I like to chuck in some heavy partials to compensate for that bottom 1/3rd

@jananthonymusic8422 4 года назад

This guy knows what he’s talking about. 👍🏻👍🏻

@alexjennings02 4 года назад

Loving this series

@tristanfeinauer 4 года назад

That laugh in the beginning though haha!

@wildanS 4 года назад

I think there is some truth to certain body parts becoming a strong point if there were trained in early age. When barefooted I automatically used to walk with my heels up as a kid (still do this) and did stuff that was taxing to my calves and now they're overdeveloped compared to my other muscles. My arms are only 16.5 inches but my calves are over 19 inches despite almost never training them directly.

@dlifts721 4 года назад

Solid bench advice 💪💪💪

@kairehak1724 4 года назад

after Greg’s video I realize how insane he looks even more than I did

@vomitingforever5392 4 года назад

The king of chests returns to his chesty roots

@rhondahale9803 3 года назад

You are great and love to watch you keep pumping that iron. Thanks love it. 😘💓

@postworkout5884 4 года назад

Form is crazy!

@jay92uk 4 года назад

strange one with the overhead barbell shoulder press because they say when you finish at the top it should be behind your head but the smith machine doesn't perform that action.

@deven9565 4 года назад

The push up and abs definitely helped your physique, especially with high reps and frequency

@adambutler3798 4 года назад

Brilliant content!

@roymustang.595 4 года назад

Mike my man I love you ( didn't add that part you know) , I loved your reaction on your shoulder video when that guy passed 😂😂😂😂

@leighwatson1861 4 года назад

Good advice as always

@luisnunez6857 4 года назад

Great vlog as always take care bro.

@lorenzobellini1470 4 года назад

Uncle Mike the Best 😤😤

@charliegraves2356 4 года назад

I think you’re onto something about what you trained at an early age...I barely train arms yet they’ve always maintained size and it’s all I trained at first!