Deltoids, Traps, Abs, Forearms (My Easy Day) | My Full Week Of Training | Day 4 of 7

[@DavisDiley]

Train WITH me on my app doing my actual weekly program📲 www.myliftfitness.com/training-app Traditionally, a Push-Pull-Legs (PPL) split is a 6-day a week training program layout. It's widely regarded as an effective means of scheduling. It is, and I love it. Normally, an individual would train 3 days in a row, take a rest day, then repeat - As follows: Day 1: Push Day Day 2: Pull Day Day 3: Leg Day Day 4: Rest Day Day 5: Push Day Day 6: Pull Day Day 7: Leg Day The only thing I do differently is this... Instead of staying completely out of the gym on day #4, I treat it like an active recovery day (It's a totally optional session for me. I'll skip it if I want a day totally off). But when I do choose to do it, I go in for an easy 45 min session. I train small muscle groups that may not have gotten enough attention throughout the week. Small stuff like forearms, side deltoids, abs etc. Overall, the session doesn't require much energy. It's actually rejuvenating. Just understand this one concept - RECOVERY IS CRUCIAL - REST IS CRUCIAL - BUT... Just because you're in the gym, it does not mean that you are not resting your muscles... You certainly can be. For instance, when I am training my chest and triceps, my legs are not being trained. They are resting from the previous leg session that I did a few days prior. That said - Rest for the mind is crucial as well. We are not robots. When it stops being fun, you should consider backing off. You don't want to run yourself into the ground. Just keep that in mind. Do not let yourself be a slave to the gym. I don't recommend people necessarily do it how I do it. 7 days a week isn't going to yield better results for most (You likely get burned out) But, I've been training for 15 years, I know my body and mind well, this is my job, so I do 7 (when I feel like it) My goal is to just be real with you and show you how it is POSSIBLE to do 7 days if you're hell-bent on doing it. Hope this helps!

[@exhausttimeline7112]

Really helps..I am writing these exercises down with custom names and reps ...later I will do it in a table format on my pc with names,reps, resting and muscle group focus. Just to let you know ... beginners like me is really being helped a lot.😁

[@ogriss412]

Davis you’re the GOAT i need to meet you someday

[@ImranNasiri86]

I don't usually comment but i have been using this 1 week program of yours for over a month now and i have seen just insane results, i don't usually watch fitness influencers either, but you've got to be my favourite. You have my gratitude Davis!

[@MGNarwhals]

I love the sheer professionalism that comes from these videos. I enjoy seeing the muscle highlighted when you discuss certain excersizes in order for us to see physically what we should be feeling during sets. Thank you for the motivation and drive as well!

[@CW-ou6gu]

This is SOOOO dope. Gives me a different perspective on how to do different variations.

[@DavisDiley]

Glad you enjoy!

[@anshsharma127]

@Davisdiley you are such a fool that you donot even visualise that he is asking you to show different variations. You are in DOPE mindset were you can only see people keep you up like a celebrity. The way you perform decline crunches which was completely wrong you fool.

[@marcoboudreau4526]

I dont have the money for the app... But I've been using KZbin videos for 3 weeks now and I see a big deference in my body.... Thanks a million from me, and mostly my GF 🙂

[@fatimazohraibtissemachour1003]

For me you are best coach in the world

[@curtismayfield4166]

Great accessory day, glad to have all this equipment at home. I'm definitely stronger at 58 than I have ever been. Blueberry pie is my secret. Thanks for a special treat that I work harder to earn.

[@shershahiqbal6792]

Wow, it's great that you have all these cable machines at your house. How's the journey going?

[@TheTobiasSimon]

This is the day I’ve been most anticipating

[@kaylay05]

I’m a fan of smaller workouts but hitting multiple groups to break up my week 👍🏼

[@mauricecooper9763]

This series has been helping me lose that stubborn weight. Dropped 23 pounds as of today. Big Thank You for that!💪🙏

[@DavisDiley]

Wow bro that's so cool to hear that its been able to provide you with some direction. Dropping 23 pounds is no joke. When you think about it, not many people ever really dedicate themselves to dropping that much weight in their entire lives. You're on a roll bro! Love to hear it

[@br0ck47]

nice man I was literally thinking about how to compress this training split into 6 day and after reading the caption you made it easy man...

[@DavisDiley]

Awesome. Really glad to hear it helped bro.

[@SantiagoLopez-kj4fo]

I’ve never seen the forearm tips with cables but I’m definitely excited to try it out

[@alexedits7672]

ive been waiting for to long so happy that the next part is out now

[@patbobsquidpants3159]

Seen you on my shorts for ages, first time watched video this guys good

[@Riturajshekhawattt]

Sir in my opinion you are comparble to the gigachad and you are really shredded and inspire me a lot , it would be amazing if you reply

[@RavindraSingh-jz8ji]

These small details like pulling the ribcage down, and driving lower back in the bench, gives more efforts than anything, I remember while deadlifting think that you are pushing off the floor, that day I perfectly did the deadlift which is very easy to mess up. Thanks you.

[@EnvisionStudios904]

This dude is super in love with himself and it’s hilarious.

[@OsmanOsmanHan]

Haahah

[@victoriasrandomthoughts8698]

Amazing all that work it's awesome.

[@aferretnamedsophie3335]

Great video davis

[@bastianr.r.6627]

Superset Delts: 1:26 Traps: 2:32 Superset Abs: 4:20 Forearms 1: 5:46 Forearms 2: 6:45

[@crispybaconow]

let's go its here I love this series

[@scar1574]

I say yes For sure. the muscle looks mature and natural. Jmo ☺

[@MrJeronlewis]

Just a suggestion for everyone for forearms. Try spinning the strait bar on the cable if you want an intense burn. You can do the top of the forearm or the bottom.

[@jeremiahchavez-gomez7606]

Big strong gym man 🏋️‍♂️

[@utsav2122]

[1] Cable Lateral Raise 1A. (standing close) sets 3-4, Reps 7-10 1B. (Standing Far) Reps Max [2] Sets 4-5, Reps 7-10

[@isellhighqualityrice2611]

Youre a good teacher

[@sarthakkandanala1688]

I’m trying this workout rn at my gym and during the crunch movement I felt a contraction that was somewhat uncomfortable at first and I had a fear I would cramp my ab muscles which forced me to stop. Is this normal? I have a fairly high body fat % so I’m guessing that belly fat I have could be a reason behind why it feels so strange. Any tips/info on this?

[@jaybinks871]

Very cool extensor workout. Gonna try this. I work my flexors literally every other day usually but neglect isolated extensor movement, since I work them when I do reverse curls. Gonna try this, man, thanks. Call me crazy, but working flexors is actually my all-time favorite workout (I do barbell wrist curls with bar below bench, forearms resting flat on bench, in slightly leaned over seated position. That burn is addictive. Cool shit, man.

[@hahahhahahahah2879]

Virgin

[@williamtantillo4829]

Ou are the best !!!! Incredible info

[@Aidanthebigman]

So I’m curious, you do chest-tri, back-bi, and legs twice a week. What about your shoulders? I know you say delts on 4th day of week but isn’t there more to do for your shoulders over all besides just the side delts? Or do you get the other like front and rear delts on the same day as chest or back?

[@hugoarveymartinezmolina6751]

Thanks Master.

[@jimhoehle9862]

I really like your videos. Have you ever made one on your warmup routine if you have one?

[@DavisDiley]

For bench press yes I have made a video on that. But most of the time I just perform whatever exercises I'm starting with at light weights. I increase weight each set until I'm at my working weight for my first set that I actually count. Usually takes 3 sets or so, maybe 4 for the first exercises since I'm starting from cold. Every exercise thereafter Im able to reach my working weight in 1-2 warm up sets or so. For those exercises I'm already warm, so its more of just feeling out what weight I think will be appropriate for the exercise I'm doing. I call them "feeler sets". Hope this helps!

[@jimhoehle9862]

@@DavisDiley yes what you explained is almost exactly as what I do now. Makes alot of sense and is necessary in my opinion. Thanks for the awesome content, always look forward to seeing them!!

[@edwardzeppeli9571]

Hey! Big fan here. I love your background music for these awesome tranisiitonal/movement shots! Do you have a spotify playlist for all these music?

[@GymGuyJoe]

Davis has got the best little expert tips and tricks that I’ll be thinking of in my own workouts - even tho they low key make us look a little goofy, they give the best results for real 😂

[@chanseerat]

I just love you man davis found you from insta and and following you since ❤️🔥

[@et4493]

Don't know if you've already addressed this, but are you natural? No judgment here, is just out of curiosity and to know whether or not your physique is actually something naturally attainable (granted with incredible dedication)

[@et4493]

@@iamalexnjabuloncube oh, I see. I'll look into that. Thanks very much for the reply 😄

[@cedrichuang206]

He specifically said he trains 7 days a week... that should give you some perspective.

[@sukhjitsandhu7277]

It’s naturally attainable for sure. Good training, nutrition and rest

[@et4493]

@@sukhjitsandhu7277 I'm not sure dude... This is borderline to say the least 😅 of course not an excuse to not give it our best, but it would just be good to know

[@tintin4376]

Yes i think hr is natural

[@sidharthsidhu5625]

Man please make real time training videos like this.

[@MrGigglesGalore]

Man you are great!

[@tristanmulahusejnovic3934]

I was wondering because you have pretty broad & strong shoulders, are these actually the only shoulder exercises you do ?

[@wadesoutdoors1914]

I have a question. Just say your working out your triceps . I’ve always been told to always do at least three different exercises. Do you only do one exercise per part of the muscle that you are targeting ? ( for instance the tricep has three different parts of the muscle , so you would do a exercise to target each part )

[@fightforeire3209]

what weight are you buddy, cool uploads as well thank you very much, God Bless

[@learngeographywithalex]

Perfect workout but I would personally add something for the obliques

[@junkyard-p1s]

This video helped me. Thanks...💪

[@andrewbanach4026]

What if you deal with sharp pain in the tops of your shoulder? Is that more of a form issue?

[@tyson7004]

So when do you do shoulder press ?

[@albinhaglund4662]

Are you training for strength or muscle mass? I am incredibly new to the gym, and can’t really see the differences yet.

[@sebastian3207]

Are you only doing 4 sets for the shoulders and what do you do for front delts?

[@aluminiumknight4038]

Thanks for this series it helps a lot, I learned a lot from your exercises and I like this full workout type of videos as it helps me design my own workouts. I'm struggling to hit every muscle group twice weekly, I can do longer workouts but I can't go to the gym more than 4-5 days a week. I'm thinking I should do a push pull legs push pull, so legs only once a week, do you think that's OK?

[@Apophis.004]

You should definitely hit your weak muscle group twice weekly. And you should switch it up so your legs don’t fall behind

[@aluminiumknight4038]

@@Apophis.004 thx. Ended up doing 3 circles of pull push legs every two weeks, so hitting every muscle group one and a half times weekly 😂

[@Apophis.004]

@@aluminiumknight4038 👍

[@Naomi_Selina_Art]

On excersices with max efforts like the delts one, when should i know to add weight rather than just more reps?

[@ryanfitz1928]

For chest supported shrugs should you lock your arms to prevent using your biceps

[@t-revstastetube8900]

Tbh I started going to the gym finally and love it but feel like such a newbie lol I lost 50ish pounds from 331 down to 270s and now I'm stuck I got a free evolt scan and it's trying to tell me I need to eat 2500 calories and I've been at 1700 honestly I don't think I'm going to increase because I want the weight loss and muscle building but anyways thank for these videos

[@InfinityTornado]

Congrats on the weight loss bro! 💪

[@JohnnyHellraiser]

I dont think its a good idea to be that low if youre 270 tbh. Im 175 lbs @5'9+ and at 1700 id be losing muscle. Plus youre gonna add in weight lifting on top of that youd probably be so burn out you might not even be able to get an erection lmao.

[@bookiemo732]

When this man brought up the fruit roll up analogy he was about to nut on god

[@Itsme-xs4no]

Bro when did you train front and rear delts...

[@GinBreadMan68]

So you don't have a dedicated day for shoulders?

[@barzanahmed4663]

Thanks ALOT

[@kerpal321]

If you stood above the stratosphere and downloaded 7 gigawatts of negative ions into the turbines would this not disrupt the.electromagnetic flow ?

[@bokbok3603]

goat

[@nathanward8727]

Hey is it ok to not do warm up sets on all the exercises? I usually only do warm up sets on the first exercise

[@DavisDiley]

Actually funny I just answered this on a comment above, ill post it here for you! "...most of the time I just perform whatever exercises I'm starting with at light weights. I increase weight each set until I'm at my working weight for my first set that I actually count. Usually takes 3 sets or so, maybe 4 for the first exercises since I'm starting from cold. Every exercise thereafter Im able to reach my working weight in 1-2 warm up sets or so. For those exercises I'm already warm, so its more of just feeling out what weight I think will be appropriate for the exercise I'm doing. I call them "feeler sets". Hope this helps Nate!

[@nathanward8727]

@@DavisDiley will I still gain muscle even if I choose not to do warm up sets?

[@Mr.FranciscodeMiranda]

Never thought I would have a STAF day.

[@anandnairkollam]

I can say with some assurance that this guy is natural. He seems to have a high metabolic rate body type.

[@NaramSinofAkkad790]

My plan to modify this plan is to go four days on then one day off since the muscle groups repeat every 4 days.

[@Iamdevoncain]

Why walk on treadmill after?

[@rafael_ellanios2708]

Make a full week for mass like this but for home with push ups pull ups rows some dumbells

[@ABRAELDENO1]

Nice. But you forgot to mention you doing psoas major on this day too 😉

[@rimpisidhu8031]

Any tips for how to deadlift with hamstrings

[@Maartun]

More Plates More Dates should do a natty or not on this guy.

[@mws12345]

That looks like a really great gym, mine sucks.

[@Bossman93097]

Someone give me there split so I can change mine up lol, I’m not entirely sure what to do to make a new one I’m still learning 😂

[@justintimeoutdoors]

I sent a message on your site three weeks ago, I have been trying to sign up for your app and have had issues. I have not had a response

[@zhuojunjian5976]

I will never skip shoulders, it's the widest part of your body...

[@arjunpurekar3603]

I am from an India .I have watching your videos and follow the same

[@Mattyice25]

I feel like we don’t hit enough shoulders!

[@JLeeMe]

Yes daddy daddy

[@No-ju9xz]

Buff slim shady.

[@kaka3630]

What is the music

[@captainpyro4266]

Anyone know the music???

[@saadbenalla3678]

Lightweight baaiaiaiaiaiaiaiziaaaeeeBBBYYY

[@248Edd]

I am a fruit roll up

[@mohit8124]

Make a video on 6 days workout cu's Sunday is a rest day

[@DavisDiley]

If you read the caption that should help! Just skip this workout, and shift the other workouts that are coming later in the series back a day. That would leave Sunday wide open for you

[@RicardoReyes]

Doing those crunches is only going to cause my fat to cramp

[@jonathanjochem7289]

I like it better with the shirt off.

[@shhhh7023]

Whys he only ever working out 1 arm

[@MMA_GOLD8]

My triceps are still sore from day 1 🤣😩

[@devongee1776]

Be the fruit roll up 💀

[@Style_Hub-e4e]

U look like jack hanma

[@iam_uvi]

I don't see cardio in ur routine

[@ddmmzzmm]

And this was supposed to be the easy day...

[@packbreaker9622]

What about legs lol

[@viceparadise65]

First man

[@milaytube]

Smaller? Well, if you had a brain, then you will know that the shoulders are bigger than the chest, lats and triceps, and that the shoulders are the biggest muscles in the upper body. Study more biomechanics and anatomy, man