Pull Day - Back & Biceps (2023 Split)

As usual starting the new year off with a fresh training split which you can now download on my app
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» Filmed & Edited by @kristvps - / kristvps

[@alilambotruck]

Mike Thurston’s 2023 COMPLETE split Remember: Control the weight at all times with good tempo and slow negatives Eat Healthy and sufficient amounts of protein Do 10 min Cardio Progressive Overload - add weight on every week 3 days consecutive training then rest day then 3 days training again Aim for at least 8 reps, 3 sets (not including warm up sets) Push Day 1. Hammer plate press 2. Machine lateral raise 3. Seated cable flys 4. Cable Y raise 5. Chest-focused dips 6. Cable tricep crossover 7. overhead rope tricep extension Leg Day 1. Seated Leg Curl 2. Pendulum/Hack Squat 3. Romanian Deadlift 4. Leg Extension 5. Lying Leg Curl 6. Standing Calf Raise Pull Day 1. T-Bar row (Close grip) 2. Single arm lat pulldown 3. Reverse pec deck 4. Single arm cable row 5. (Superset) Hex bar shrugs / Barbell curls 6. Single arm preacher curls

[@orlinadson1141]

@@redsteelrocker1956 there's always a hater and a lazy a**

[@ven9766]

@RedSteelRocker86 believe it or not chest mike is natty

[@demiurg25]

10 min cardio before or after the workout?????

[@stevend481]

He does push legs pull? Usually its push pull legs....how many days does he take off?

[@bignick1148]

@@stevend481 Hey dude why would it usually be Push -Pull - Legs ??? Need to listen to what @mikethurston is saying buddy. Also again 3 day split 4th day off with possibly bit of cardio LISS for steps heart rate low for the day an back in to the 3 day split again. Keep pumping buddy. 😀

[@faisal-eo5hc]

Love mike’s videos when he train, his form is solid and satisfying to watch

[@blackpinkunniexl]

love to look back to your videos 6 yrs back and then compare with this year, love ❤️ it

[@Mike_Faulk]

Love these series!

[@unrealuser023]

excellent warm-up routine

[@MaDFroG88]

Love the workout series videos 🎊 🎉!!

[@gonza-fish5280]

We love to see the personality come through on these videos

[@nightroamer1249]

The fact people call him gay just because he’s well groomed and has good hygiene is beyond me the bro looks amazing which is what hundreds of thousands of people wish they looked like and I’m the same i would get rid of all my hair on my body and train and that is my goal I’m going to live like that. People need help in the head because bro is not gay. Keep up the videos

[@roter13]

If he was gay, would that be a problem?

[@ertugrulkorpinar51]

@@roter13 yes

[@justicepeople8819]

It’s just jealousy.

[@joshuabuttery4036]

Who is calling him gay😂 he’s a proper ladies man

[@nameless-og]

You okay, bud? It's okay if you're gay, or if you think shaving means this, no one really gives a sht either way. Be you.

[@johnklime]

Great video, everything is described and shown in detail. Awesome, Mike! Keep going, and thanks for your workouts! 💪😀

[@johnklime]

@Mikethurstonofficial Thank you for this opportunity, Mike! 😀

[@brucedobson6133]

Love the warm up mike

[@faisalkhaliq3845]

Loving the content 👌

[@joshnorris5547]

@7:31 some poor dude on the other side of that window then left the gym, never to return. 😂

[@KoS1UcH]

thks Mike. i like the way U pay attention to the details and way of training! cheers

[@user-vd4jb]

We love to see the personality come through on these videos as well as the informative talk 💪😂👌

[@JustMerkChannel..]

Thanks for watching and showing love.. congratulations you won a prize 🥈Text me above on telegram to claim your prizes 🎁🎁..

[@jxffa1878]

1. T-Bar row (Close grip) 2. Single arm lat pulldown 3. Reverse pec deck 4. Single arm cable row 5. (Superset) Hex bar shrugs / Barbell curls 6. Single arm preacher curls

[@justinberber9848]

7. All NATURAL

[@codmgamer4550]

​@@justinberber9848 Faxs

[@demiurg25]

Describe how much sets and reps in each exercise, pls.

[@Nordic619]

Technique on point as always buddy 👌🏼 good stuff

[@derg6222]

imo his grip selection is not ideal.

[@timothyblanchard4154]

Excellent show Street by all three of you lead specially, proud of time for showing up Joe you are a beast scary strong I wouldn’t of guessed excellent boys💪 ❤

[@stefanlazic8952]

Love you mike

[@luisnunez6921]

Great vlog as always thanks bro.

[@JustMerkChannel..]

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[@arifmostafa3404]

I was waiting for this one

[@hapapp]

Helpful tip on the reverse pec deck. I have always pulled my arms to a straight line.

[@Thewhitewhale10]

A movement which engages your triceps, when in reality you’re looking to engage your rear delts. Helpful tip 🎉

[@Lovingisnecessary]

Everyone should be like Mike Thurston.

[@cadgesacting9495]

Sick video man 🔥

[@JustMerkChannel..]

Thanks for watching and showing love.. congratulations you won a prize 🥈Text me above on telegram to claim your prizes 🎁🎁..

[@saeschmeister]

love that rooftop gym, so nice up there! ❤

[@Bobbcee]

Mike’s personality is just a complete vibe! I’m literally training because of him. It’s how he genuinely enjoys what he does. Only if people focused on his hard work and understood his nattiness or otherwise had nothing to do with their grocery bill 😂

[@stevend481]

How is a personality a vibe

[@Bobbcee]

@@stevend481 you need explanation for this too?

[@fraz2187]

@@stevend481his personality is calming and likeable = a good vibe. If someone was obnoxious and aragont, their personality would not be a vibe

[@JustMerkChannel..]

Thanks for watching and showing love.. congratulations you won a prize 🥈Text me above on telegram to claim your prizes 🎁..

[@petesreef1891]

Thanks Mike some great tips there on working weaker muscle first . 👍

[@JustMerkChannel..]

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[@mk-ld8ih]

Great stuff mike! Could you add a 2023 cardio day as well?

[@Brazillianboi69]

Why would he make a video of using the treadmill haha

[@jdmbabe6804]

@@Brazillianboi69 cuz why not

[@tidefanyankee2428]

On the pic of the app Leg Day is Day 2, between Push and Pull. Good video, and advice.

[@walidmokhtari3346]

Yes

[@SallyAlexandriaAlexParakeets]

Greetings from California. Terrific fitness & lifestyles vlogs, videos, Mr. Michael Thurston. Excellent trainer, excellent form. You are representing England's best, the best of British living abroad. Happy holidays from our channel: Australian Parakeets Stars

[@federicofachacasas5022]

Love your videos m8

[@JustMerkChannel..]

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[@eymanahmed9973]

love you brother

[@lollipop2748]

Good luck

[@embepoint6633]

I just saw that Urs Kalecinski is in Dubai rn. As a fellow german I would love to see you guys make a Trainingsession together!

[@johnstenin13397]

Mike is the only reason..my training went from 0 to hero⚡️

[@MeesterJ]

Hey Mike, in my gym T bar row is without chest support, just standing bent over, with a very narrow grip. Feels even better for the lats tbh

[@Yourenotthatguy]

Its preference honestly, but without the chest support you start using different muscles (lower back) earlier

[@faisalkhaliq3845]

Just working out at my gym atm using the Thrst app. Just wanted to say a big thank you to Mike! Little gems he's given in this video had helped me out alot! My muscle are killing me now 😅

[@elka7823]

He scam you lol

[@albertsteptoe3710]

What’s the best thing to get some muscle and look good . Would you say push , pull & leg days are better than working on individual muscle groups each day ? .

[@philippstauble7912]

Yeah buddy, Mike is a great guy.

[@matthewdorazio5598]

When are you going to come to Melbourne Mike !!!!!

[@TheReubstar]

Really good to see Mike back to the gym rather than the lifestyle stuff. Great content!

[@chrisgill8023]

There both good

[@f_r_e_d]

that's a sick gym

[@JustMerkChannel..]

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[@LucasHibbert]

You can’t look in a mirror and see disappointment dude your figure is always on point your a beast

[@JadenFeddock]

The more dozens of these videos I watch… the closer and closer I get to just downloading and finally trying out this THRST App!! Have any of you guys tried it?

[@gurdevsingh6746]

💪💪

[@duartevitorino304]

the platylist behind is firee

[@JustMerkChannel..]

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[@ParisFitness]

Got the litt workouts. Now I need to know that tank brand??? That’s exactly what I’ve been looking for.

[@romainkollar]

Mike singing Dj Quick - wasn’t expecting this 😁

[@corenko]

Mike: *looking like a Greek god* Also Mike: "I'm fat"

[@Lucastheone33]

Very good workouts I would add one more biceps witch is incline curls exercises and lat pulldown but this workout is 🔥

[@paladindanse98]

Too much volume

[@justinh1410]

Mike - can I ask a generic question? You mention this is ~5 week split. once completed, do you switch splits all together or just reset for a week to test strength then continue on? thx in advance!

[@thomas6299]

That warm up 😂💙

[@JustMerkChannel..]

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[@DanskeHighlights888]

When is the q&a comming??

[@dl1357]

Goodluck on your fight on may 20th against Haney!! 👊👊👊

[@JustMerkChannel..]

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[@deserialized]

What is that wrist band? Fitness tracker? Which brand?

[@grenzzgernascoticlas390]

Anyway cal intake for everyday CP and RT in muscle callorie back at resistent totally cal.? please share micro or macro synthesis training.

[@elviskruze]

Yesszir! What an Eksplosive episode!💥😎

[@arigold9535]

What workout programs do you have ?

[@N1CH0LAS007]

You thought about bringing a guest/colab in for one of these training vlogs + that way when you need a spotter you'll have one on deck ready to jump in for you. #WinWinSituation

[@Legendaley]

Video quality is insane

[@JustMerkChannel..]

Thanks for watching and showing love.. congratulations you won a prize 🥈Text me above on telegram to claim your prizes 🎁🎁..

[@kruk7272]

Even mike’s editor lookin jacked

[@SD-dm7lg]

Mike over here dissatisfied with his physique, while 99% of us wishing we had a bod as his 😜

[@mirelgabrielionascu5857]

whats the cause for the spots on the left pec? 10:11, i have the same

[@skullft7731]

I can do a back/bicep gym session 30/40 mins and go until failure and have a nice ache the next day. I can do the same a few days later lifting even heavy and until failure and not have any sort of ache the next day. Whats up with that?

[@TetanusStrings]

The Thrst set is always the squeeziest.

[@TetanusStrings]

@mikethurston please do a response to these scam accounts in your next vid so people don't fall for the scam

[@ggbk8584]

what shades are those?

[@liamlewis7923]

Just saw your vid with dorian yates. Do u not implement the 1set to failure anymore?

[@AveryLiburd]

uncle mike 💪🏾

[@JustMerkChannel..]

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[@penster905]

Good tips! Wish I was there to spot for you. 😉 Body fat? Where??? lol. Shirtless...Oh Yes. 😜 You make working out look fun. Thanks Mike for your wonderful vids!

[@1996PURE]

Someone get the wet floor sign out for Miss Divine 😂

[@elka7823]

Hoe chill tf

[@elka7823]

@@1996PURE that’s a guy

[@nicholaswoods4055]

Unless you have a severe muscle imbalance there’s no reason to do back single arm, just takes so long to do a set and whatever side goes second gets less focus potentially cause of overall fatigue

[@Bodz2023]

I agree with this to be fair

[@tommygunTW1]

Relax, Retract and Pinch!

[@JustMerkChannel..]

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[@RelentlessGuille]

how many times a week do you train?

[@derricksimonton2128]

Word

[@JustMerkChannel..]

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[@khaderzeineh6936]

💪👊

[@shawnmcgrath3773]

Anyone know the brand of the sunglasses ??

[@mutwiriabraham9054]

mike i love the music playin at min 11:02

[@berndfurbach2744]

Anyone know the brand from the trousers? Thank you 😊

[@willyafrofitness1989]

Mike Thank you your videos bro from Ethiopian (African)!!! ማይክ ወንድሜ እናመስገናለን ለቪዲዩህ ከኢትዮጵያ (አፍሪካ)!!!

[@ImenImenh]

ok then we need a video on how to prepare for the holidays, how to stabilize our weight during and after the holidays. and for this summer, we need a video on how to stay healthy with all the party temptations.

[@DriesDhont]

I did this workout but man I have trouble to sleep because of raised body temperature and my back muscles still keep burning long after I have finished my workout… (around 2.30 pm) Any tips to cool down the body post workout for better night rest?

[@TheEarlyBirdofficial]

Maybe dont workout right before bed, but do it at another time of the day like in the morning or afternoon

[@joeylavake3701]

Would love a house tour. Kind of like an Architectural Digest video in a sense, but so curious and im sure most of us are about ur place in Florida.

[@simondunsterville]

18:00 isn’t that your right?😂

[@markabbott6691]

Gotta work on my tan before trying this one out.

[@connorday2197]

Love the t bar row but it crushes my chest and I can’t breath 😂

[@JustMerkChannel..]

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[@noahtheg451]

Thurston dropped his gear dose

[@4746shshsh]

D1ck riding fr it’s a health phase

[@lofioto]

SWEATING LIKE A SAUSAGE! Should I make a lofi chill out mix featuring Mike in Dubai? Or maybe just a chill mix of him sipping on coconut water and lounging on the beach? What do you guys think?

[@JustMerkChannel..]

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[@rahbalder7581]

what is your bodyweight and why dont u do any bodyweight exercises?

[@danielz5146]

Them bite marks on the chest🤣🤣🤣

[@baumar862]

Lmao I was trying to look for a comment about that!😂☠️

[@MaDFroG88]

😂😂

[@bourbongod7889]

Had to scroll so much until i found this comment 😂😂

[@brandybanks]

Finally there is someone who knows what he's saying. :)

[@JustMerkChannel..]

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[@jpmedia1002]

what sunglesses does mike have?

[@BlueLightGymBro]

Where do you get the gym trousers from??

[@JustMerkChannel..]

Thanks for watching and showing love.. congratulations you won a prize 🥈Text me above on telegram to claim your prizes 🎁🎁….

[@Deeznutsyourmom]

Mike if you’re reading this, I’m 21 years old, and I binge watch your videos, and they motivate me to be better and to follow my dreams. Keep up the good work.

[@elka7823]

Im 21 too and i dont watch his videos he’s a scammer

[@Deeznutsyourmom]

@@elka7823 cool

[@JustMerkChannel..]

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[@johnderosa2276]

How much weight on that dumbell Mike 18:00 ?

[@leecoppard3938]

Got injured, Got lazy, got fat. Needed some motivation. Reloaded the Thrst App and now it's time to fucking smash it. No excuses this time.

[@Lazycat111]

Hi Mike, cool Gym, where in Dubai exactly, i do like to get member ship there. I enjoyed the video, peace.

[@Lazycat111]

@@MikethurstonofficiaI Hi Mike, i didn't get you, you need my telegram username!? I dont have one, i have instagran acount if you want me to contact you there, thank you for you reply, peace

[@mabastasad6281]

We’re can I get myself that necklace???

[@mrvujadinovic9403]

Don't worry about the haters Mikey just make sure you follow the ancestral tenets

[@shaunelliott5408]

Always good content with Mike been following him for a good few years now definitely a natural physic not stupidly big .

[@leanwithdean]

Mike only shy of doing the Cool Runnings mirror speech there @ 7:21 ... I see Pride, I see Powah....

[@JustMerkChannel..]

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[@ChistayaPravdaAB]

Hi, Mike! What brand of pants are you wearing in this video?

[@JustMerkChannel..]

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