ADVANCED FULL BODY TRAINING GUIDE Part 2
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Follow me through this Advanced Full Body Training where I explain the how and why of my exercise selection, little tips and tricks, specific goals modifications and logic behind the exercises order.
00:00 Intro + Warm Up
00:50 1st Bi-Set (Upper Back, Forearms)
02:47 2nd Exercise (Upper Back)
04:10 3rd Bi-Set (Chest, Delts, Rear Delts)
04:28 How to Set up for heavy DB work
07:37 4th Bi-Set (Delts, Upper Back, Forearms)
09:54 5th Bi-Set (Biceps, Triceps)
10:48 6th Bi-Set (Biceps, Triceps)
11:49 7th Exercise (Delts)
12:12 8th Bi-Set (Glutes, Calves (not shown))
13:54 9th Bi-Set (Quads, Hamstrings)
15:07 10th Bi-Set (Adductors, Abductors, Glutes)
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About me: French, highly-effective and versatile Certified Fitness Personal Trainer, Sport Nutritionist and Posing Coach, Natural Bodybuilding Competitor and Professional Photo Model, with over 11 years of drug-free training.
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Disclaimers: Hersovyac is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Hersovyac will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, illness or death.
@Valonqarlifts 24 күн бұрын
Full body gang checking in
@jonathancontreras633 24 күн бұрын
Checking in
@malarkey_detected 23 күн бұрын
Gang gang
@breakz10 19 күн бұрын
Silver Era !! I Love the full body pump
@Alecks_Martyn 4 күн бұрын
✅✅✅
@budgetlifter 24 күн бұрын
strongest ppl fan vs weakest full body enjoyer also pronated towel curl is goated never had a sicker arm pump
@Hersovyac 24 күн бұрын
Connoisseur 💪🏻
@JackedNStoic 24 күн бұрын
Nh and herso uploads on the same day🙏
@BeatsByAnthony. 18 күн бұрын
Imaging training in a specific Hammer Strength gym is just amazing!
@Hersovyac 18 күн бұрын
It really is! We also got some gym80 🙏🏻👌🏻
@CKDNatedogg 19 күн бұрын
Forgot to send when I watched. Solid video, quality work dude!
@Hersovyac 19 күн бұрын
Bro killing me with kindness thank you so much 😭😭🙏🏻👍🏻
@JuliusCaesar103 12 күн бұрын
7:07 auxiliary + ancillary = anxilliary 😂
@Hersovyac 12 күн бұрын
I was tired ok 🤣🤣🤣🤣
@Avaruusmerijalkavaensotilas 23 күн бұрын
10:03 Thank you for actually including the translation, it's fun to learn a little french, but that's impossible to do when a sertain drug-free gentleman just switches languages mid-sentence....
@Hersovyac 23 күн бұрын
Ahahahah my pleasure
@walter7454 23 күн бұрын
That pronation twist is so fucking good bro...
@Hersovyac 23 күн бұрын
Yes man I rehabbed my left wrist that way
@Dravok 24 күн бұрын
I love doing the Klokov press! I can't wait to see part 3 and the home gym program in your book. Thank you, Hersovyac, for the video and all of your hard work. 🙏
@Hersovyac 24 күн бұрын
You are so welcome! Thanks man !
@MHBlackAce 24 күн бұрын
Hersovyac is the last person who knows the magic potion recipe
@Hersovyac 24 күн бұрын
Which one
@BreninCyhyr 20 күн бұрын
@@Hersovyac The one that Asterix drinks
@jos_dst6795 11 күн бұрын
J'attends la troisième séance avec impatience 🙏
@Strugglerrrr 23 күн бұрын
Looking MASSIVE 🔥
@Hersovyac 23 күн бұрын
Thanks bro
@Iamlordv 21 күн бұрын
Great video again ! You're such an inspo 🔥
@Hersovyac 21 күн бұрын
I appreciate that!
@mbbag1980 24 күн бұрын
Simply a concrete wall, solid and uniform
@AshPalmerOfficial 22 күн бұрын
Anabolic Archeofuturism
@ZachariahFrazz92 23 күн бұрын
Axel back again with an informative video that all athletes should watch. Always appreciate the advice man!
@Hersovyac 23 күн бұрын
Thanks Zach appreciate the support bro !
@ParvParashar 20 күн бұрын
Outstanding video! Absolutely loved it. Thank you so much for sharing your valuable wisdom with us! I greatly appreciate all the amazing content. 🙌
@Hersovyac 20 күн бұрын
You are so welcome!
@user-us4mc7ej3c 15 күн бұрын
Honnêtement c'est parmi le meilleur contenu bodybuilding sur KZfaq. Grosse force
@Hersovyac 15 күн бұрын
Merci 🙏🏻
@jos_dst6795 23 күн бұрын
Je te suis à la lettre depuis 2019 , j'ai pratiquement réalisé la majorité des séances que t'as posté sur youtube et meme celles que tu mets en story parfois et franchement ton mode d'entraînement est le meilleur ^^ mon physique est beaucoup plus intéressant qu'avec du split , Herso T le meilleur ❤
@Hersovyac 23 күн бұрын
Merci bg 🙏🏻
@TheAdamk12 23 күн бұрын
Pronator curl gang rise up 🙌
@Volnixz 24 күн бұрын
I'm out of excuses to do hip thrusts now :( Thanks for the informative video
@Hersovyac 24 күн бұрын
Any time!
@InnerStrengthVarun 23 күн бұрын
I gotta try that cable Katana extension
@Hersovyac 23 күн бұрын
Yes bro it’s very good
@Volnixz 24 күн бұрын
40kg dumbell shoulder press warmup?? Bro you're warming up with like my max. Guess I need to pay more attention :P
@karlmendoza1510 24 күн бұрын
Yessir, Bodyweight OHP is the golden standard. on Dumbells are a different beast tho 😵💫
@Hersovyac 24 күн бұрын
It’s been years now that I can rep the 100lbs bro I just got tired of 24/7 shoulder doms 🤣
@karlmendoza1510 23 күн бұрын
@@HersovyacDoms while boxing put a stop to my heavy pressing real quick 😂
@MickeyMouse-el5bk 20 күн бұрын
@@HersovyacInteresting your shoulders don't look that huge
@MickeyMouse-el5bk 20 күн бұрын
So 40kg?
@fitnessenjoyer6223 22 күн бұрын
I covet a gym as well equipped as yours. I start drooling at the sight of all those fancy machines and so many weights. In my gym if there are 2 strong guys at the same times they almost have to fight over the plates lol. Thankfully i'm still in the "just get stronger on basics" camp, but still, being in a gym like that I'd be like a kid in a chocolate factory. 😆 Anyway, lookin jacked and stacked Herso, thanks for the inspiration
@Hersovyac 22 күн бұрын
Thank you bro I totally get you I was in very basic gyms for years so I know how lucky I am today
@jamesj5469 23 күн бұрын
It would be interesting to see how you layout the training day to day week to week
@Hersovyac 23 күн бұрын
Well there are 3 training days in a week, pretty self explanatory
@Dasgroffe 23 күн бұрын
WELL, HERE WE GO AGAIN
@Hersovyac 23 күн бұрын
GETTING READY FOR SUPER EARTH
@CKDNatedogg 24 күн бұрын
Solid video and glad youre plugging your work! I gotta hip thrust all that weight to grow the 🍑?? 😅
@miso5968 24 күн бұрын
Back extensions have a similar resistance profile (so they bias the glutes when extending the hips by being harder at the top, while the hams and adductors work a bit less) but they require a small fraction of the load. Not the same as hip thrusts cause you're still involving all the hip extensors and the spinal erectors, which depending on your program can be seen as a positive or negative. Try them out in place of some other hip hinges. You can keep the bar on your traps to have extra rom and work more erectors and hams, or on your hands with a wide grip to really focus on the lockout and smash the glutes, but you'll need more weight for that
@CKDNatedogg 24 күн бұрын
@@miso5968 thanks for the info! I've got plenty glutes thanks to my dad 😅 just messing with the French homie
@Hersovyac 24 күн бұрын
Yes you do
@iudex_wrp152 22 күн бұрын
Croissant hypertrophie a toujours pas fait son boulot donc voilà Full body 2 3×6-9 trap biased hammer row+8-12 towel pronation curls (idealy it would've been supersetted with a press but not here) 3×8-10 lat biased unilateral hammer row 3×7-10 db high Incline press+15-30 chest supported rear delt swing 3×10-15 klokov press+ wrist curls (not shown) 3×10-15 dual cross body triceps extension+7-10 seated cable curls 3×7-10 seated strechted curls + 10-15 katana triceps extension 3×12-15 machine lat raises 3×8-10 hip thrust+ calve raises (not shown) 3×8-10 lying leg curls+ leg extension 8-12 3×20-30 hip adduction +10-15 hip abduction Now after this 5-7 year long workout you can go back home and see for yourself how much your kids have grown up
@Hersovyac 22 күн бұрын
Alors déjà respecte moi parce que les wrist curl ils ont été montrés et ensuite merci bg
@iudex_wrp152 17 күн бұрын
@@Hersovyac ah merde, bon bah aveugle man frappe encore
@jos_dst6795 23 күн бұрын
svp, squat et fentes dans la première séance fullbody + ces quatre exos pour le bas du corps dans la séance 2 , suffisent pour avoir de jolies cannes volumineuses ? ^^ déjà hâte de voir la troisième séance 🙏
@Hersovyac 23 күн бұрын
Je ne peux pas répondre fais et tu verras bieb
@saiddugiev5571 23 күн бұрын
5:14 You accidentally added the rowing execution tip from before, to the dumbbell pressing section. As a thank you for pointing this mistake out for you, interrogate Lucas on what his hair routine is. Also amazing video, keep it up. 9:52 You are a croissant late at night when you encounter a hungry Hersovyac on his way home from a brutal FB training session (your not making it.)
@Hersovyac 23 күн бұрын
Good call! Lucas has no hair routine I am so mad at him
@croissantrophy.channel 23 күн бұрын
did someone say "croissant"?
@roycegarvin 24 күн бұрын
6:07 bro what is the name of the song kicking in here? Channeling my ancestors with this song
@Hersovyac 24 күн бұрын
Celtic metal Fable by Alexander Von Ziegler
@roycegarvin 24 күн бұрын
@@Hersovyac Thank you!
@Ironquest 23 күн бұрын
Le split c’est mieux, comme l’a littéralement démontré le grand JCVD. Mais je like quand même.
@Hersovyac 23 күн бұрын
Il n’y a que les imbéciles qui ne changent pas d’avis
@jos_dst6795 23 күн бұрын
Team fullbody & halfbody 🙏💪💪💪💪
@Balachiang 22 күн бұрын
Today I'm training easy with some isolation work ... proceeds to load 300 kg on machine Absolutely Mogged
@Hersovyac 22 күн бұрын
🤣🤣🤣
@croissantrophy.channel 24 күн бұрын
Let's goo
@Hersovyac 23 күн бұрын
Soyyy biene
@ibliss8350 19 күн бұрын
Hey Herso. I'm enjoying this series, as the explanations you offer for why you do certain movements and the reason you use certain techniques is really helpful! I just have a quick question related to something you said. You stated that you opened with a trap-bias row because that's your focus area. Regarding trap development, is power shrugs and high rack pulls necessary in the context of trap-biased rows/ reverse pec dec/ upright rows/ RDLs, etc OR is it redundant volume? You used to stand by them for trap development and I'm wondering if you still do. Thanks in advance brother
@Hersovyac 19 күн бұрын
I still do them and there is nothing redundant they aren’t the same
@ibliss8350 19 күн бұрын
@@Hersovyac thanks bro! I've seen some content creators say that they are ego lifts, so it's reassuring to know that you still stand by them. I will happily 'ego lift' may way to massive traps, thank u
@Hersovyac 19 күн бұрын
Do these content creators have traps ?
@ibliss8350 19 күн бұрын
@@Hersovyac Some of them do, but certainly not all. Perhaps those that have big traps that also shit on the so-called ego lifts can be considered survivor bias? Not everyone can get huge traps from heavy hinges alone. But enough about that. Your experience has shown me that they are worth keeping in my routine. Cheers from Africa
@Hersovyac 19 күн бұрын
@@ibliss8350 Cheers bro, rack pull, high pulls, shrugs and upright rows arent hinges and should be put in the prog regardless, since they are key for proper shoulder health and balance
@nickvillalobos8249 22 күн бұрын
This is way too much volume for me to recover from I could probably do this 2x a week though. Could I use a high intensity single set approach to these exercises in a full body? Like one top set 6-10 reps and 2 lifts per body part to technical failure not total failure? Im 45 and cannot handle much volume especially on squats or deadlifts. Thanks for keeping full body workouts where they should be for most natural lifters like me. Ive been on fb workouts for 11 yrs. I hate splits so much. Full body is the king for both strength and size. Preach the good word.
@Hersovyac 22 күн бұрын
Try it, if it works keep it, if not, reduce intensity up volume
@giriganbogdan4815 23 күн бұрын
I think next fb will be more posterior chain and/or shoulder dominant?
@Hersovyac 23 күн бұрын
Chest/arm and posterior chain ;)
@IvoJelev 21 күн бұрын
Why switch from upper/lower to fullbody? Very informative video BTW 💪💪💪
@Hersovyac 21 күн бұрын
Maybe because I originally switch from Fb to U L and that this is informative not what I currently do
@Jaxserson 24 күн бұрын
How long should you run a 3x a week full body split until you should deload or rest for an extended period of time, btw love your videos
@lucasrobison3634 24 күн бұрын
Until you need to. Why stop training and momentum unless needed, dictated by body feedback and prior training knowledge? ESP with so much recovery built in, I wouldn’t pre-program any deload or rest weeks unless truly needed. Life usually has a way of interrupting training anyway (vacation, sickness, etc).
@jonathancontreras633 24 күн бұрын
Your body will tell you. I can’t do longer than 3 months without taking a full week off to rest
@jeffbunnell9961 24 күн бұрын
Are you noticing any performance decreases. I don't see the point in picking out a random part of the calendar and being like "this is when I know my body will need a deload". What if it doesn't and you are progressing during that week because you haven't been overreaching?
@Hersovyac 23 күн бұрын
Everybody answered to you correctly I love this community 🙏🏻🙏🏻🙏🏻
@daniell5751 2 күн бұрын
What do you think of a workout following the same structure as yours, but push/pull 4x a week, where the quadriceps go on the push day, and the hams on the pull day, alternating the main lifts each day, doing bisets, and everything else?
@Hersovyac Күн бұрын
Why do you spam
@nickvillalobos8249 22 күн бұрын
Do you periodize your training? Like blocks of strength and blocks of hypertrophy? Concurrent? Or Heavy Light, Medium days? Or mainly you just keep most things 5-12 reps every time? I like bodybuilding but I think I like strength work a little more ...how to do both well using full body 3 days a week? Helps are appreciated bro. Youre huge! And strong too
@Hersovyac 22 күн бұрын
I dont worry about that at all and neither should you
@croissantrophy.channel 21 күн бұрын
@@Hersovyac based french man
@Rakyr 22 күн бұрын
What do you think of doing forearm wrist curls on a cable row machine with a straight bar, I know Dr Mike Israeltel does them but wanted to get your take on it.
@Hersovyac 22 күн бұрын
Bad idea for most since we all have a valgus in general, however, a V Bar is a top option
@ThatGuy-de7vh 15 күн бұрын
When will you be launching your full body program ebook?
@Hersovyac 15 күн бұрын
As said in my last post : today
@ThatGuy-de7vh 15 күн бұрын
@@Hersovyac nice
@joakimrantanen3401 23 күн бұрын
I get exhausted just by looking at these training sessions, that kind of work capacity is rare. Are these long (more than 90min) workouts something that you started doing as an advanced lifter, or did you do long fullbody sessions as a beginner/intermediate also?
@Hersovyac 23 күн бұрын
I started very early and it felt natural to me as I was used to long hard sessions by other sports (combat sport and athletics for example)
@TheTopher528 23 күн бұрын
How many days a week are you training with these full body splits? I was considering trying to do a full body everyday (or like 5-6 days a week) low volume just like 1 exercise per body part per day. Feel like it will make it so I'm never so beat up like I am after an all out leg day and makes it hard to train jiu jitsu or run well.
@Hersovyac 23 күн бұрын
3 times weekly
@naughtiousmaximus7853 24 күн бұрын
You have the freakiest side delt pop. What do you attribute the growth of it to the most: OHP or side delt isolation?
@Hersovyac 24 күн бұрын
Both
@jeffbunnell9961 24 күн бұрын
I'm curious how the mid traps get more involved on a reverse flys, is it the hyperextension in that plane?
@nomongosinthaworld 24 күн бұрын
The traps move the scapulae so if you go into protraction and retraction on your reverse flys they’ll get more involved
@Hersovyac 24 күн бұрын
They do the retraction so…
@user-vu5rq4kp9l 9 күн бұрын
Hi bro, i bought both programs, (full body and upper lower). Wanted to ask what is the best solution if i have only 4 consecutive days to train. Should i do upper lower with no rest 4 days? Should i do full body with no rest one of the times? Or even a full body rest upper lower? Im a little bit lost in the situation. Especially when my recovery is not the best, but i reached intermediate strength level all-around according to your standard in the guide. And my focus is by far upper body because i run a lot.
@Hersovyac 9 күн бұрын
You can try fb upper lower upper, or simply double upper lower
@igee1605 14 күн бұрын
Unreleated question, but would you recommend a career in finance/accounting? Im 18 and it seems like a good field to get into.
@Hersovyac 14 күн бұрын
I don’t know bro do what you want. Good field to get into for what ? Only you can answer this
@DCJayhawk57 23 күн бұрын
My boy doing lengthened partials before they were cool. Seems like everyone has been on to this idea with back training forever.
@Hersovyac 23 күн бұрын
Well yeah because it’s just what comes naturally when you want to emphasis certain muscles groups on a basic compound and when you want to push for more reps, it’s just that it was called bottom partial or « pulse » rep prior to this new name, alike cluster and rest pause who became myo rep for marketing purposes
@DCJayhawk57 23 күн бұрын
@Hersovyac The myorep thing makes me laugh. Borge came up with the name for something that people have done forever. Before him, Kinobody tried to market rest pause as a magic tool, too bad he didn't invent a new name. I'm starting to use more "cheating" in my training again, up the intensity of my sets. It is for sure true that the stretch is super important for hypertrophy, I spent a lot of years trying to "feel" my chest contract but would cut my depth short and half ass flyes for fear of injury. Hence, I had a lagging chest and thought I had bad genetics there. Fast forward a few years, and I've gotten compliments on my chest (even my upper chest, which is a current training focus), and it's simply been built with very straightforward exercises done with a lot of strain and stretch. Really trying to bring up my upper back as well, so watching you train with your crazy upper back is very motivating. I've spent too much time focusing on lats, I want the lumps and bumps.
@jonathancontreras633 23 күн бұрын
Do you follow a double progression? How do you know when you’re ready to up the weight? How do u progress
@Hersovyac 23 күн бұрын
When Its easy enough for me to think « I need more »
@jonathancontreras633 23 күн бұрын
@@Hersovyac do you track your workouts
@Hersovyac 23 күн бұрын
@@jonathancontreras633 in my mind
@musclefarts 23 күн бұрын
wow the info in this is dense. you can tell youve been doing this awhile and know yourself. great stuff
@Hersovyac 23 күн бұрын
I appreciate that!
@koleary1798 20 күн бұрын
Out of curiosity how long do these sessions take? I get that supersetting will cut down on time but man, that's gotta be 2.5 hours at least. Do you do any intra stuff apart from that honey water shake thing you showed a while back?
@Hersovyac 20 күн бұрын
2h30 yes
@Hersovyac 20 күн бұрын
No nothing as of now
@koleary1798 20 күн бұрын
@@Hersovyac see that's what puts me off full body, unfortunately. The way my life is set up trying to do this (I have good work capacity so I need this as well) it'd be too late by the time I'm finished. For me I've found from trial and error that training too close to bedtime makes it super hard to fall asleep (no pres just amped from the training). Poor sleep, consistently, after there monster sessions is a recipe for disaster I feel. I'm thinking of going back to PPL from upper lower for this reason. I lover u/l but when done with enough intent each session can take a long time as well. I'm concerned with PPL though insofar as how easy it is to slip into low intensity junk volume.
@koleary1798 20 күн бұрын
@@Hersovyac could you do a video on your thoughts for how to superset? I can see the general logic, ie, if you're on a machine bring a dumbell to the machine, and if you're using a relatively light barbell put exercises together that both use roughly the same weight, but in the context of a full body session this can surely be tricky. The forearm supersets in this, for example, wouldn't have worked if you were doing normal DB curls because the forearm fatigue would have held you back, but with the cables it wasn't an issue.
@Hersovyac 20 күн бұрын
@@koleary1798 well if you can’t do them don’t do them it’s alright
@MajesticAesthetic439 24 күн бұрын
I noticed you dont have your glutes training ebook anymore on your website. So how do we get big glutes now ?
@Hersovyac 23 күн бұрын
You wait until I do another one or you do like me in the videos
@Josh-dr9db 21 күн бұрын
How do you find the effectiveness of pronation twists compared to wrist curls mate?
@Hersovyac 21 күн бұрын
It’s not the same thing at all both are effective at their own thing
@JerboGod 21 күн бұрын
13:06 Do you think that if someone has big glutes (muscle wise not fat-wise) naturally before training, would this muscle group be able to be bigger than the majority of people (that train) therefore having more overall size increase potential ? Or that it's just more developed at baseline and it will grow just to the average of potential thus it will grow less because it was bigger to begin with ? So to summarize the question is: if big at start= bigger potential growth ? Or if big at start= less potential growth (than someone with no glutes at start because more % of potential is already achieved naturally as a starting point). Asking for a friend jeje. (Hope question is clear). Thanks.
@Hersovyac 21 күн бұрын
Depends how it got big in the first place
@JerboGod 21 күн бұрын
@@Hersovyac Effects of puberty I believe (in 175cm tall young man). It's in the genetics I'd say(the older brother [184cm tall] has naturally big glutes as well with no training). Maybe the length of the legs has an effect as well (100cm legs on 175cm tall), (105cm legs on 184cm tall). It's curious because it's the only big muscle group, all other ones are small/gracile if they're not trained in strength/hypertrophy. As for physical activities walking, bicycle and basketball while puberty but nothing hypertrophy focused, acutally a little sedentary. Those Spanish neanderthal genetics be different. Merci d'Espagne.
@Hersovyac 21 күн бұрын
@@JerboGod We basically have the same frame, as I am the same height, gracile built and about 102cm of legs from foot to iliac bone. You are quite lanky, hence more torque at the hip and thus on the glutes. Basketball is a lot of interval sprints, I did it a lot younger with friends. Gracile and long legs isn't neenderthal but cro magnid and homos sapiens based, I should know, most of my ancestry is from north of Portugal, de nada amigos
@JerboGod 21 күн бұрын
@@Hersovyac hmm, very interesting, I thought that particular length of legs was quite stocky as visually it doesn't look extremely lanky to me, hence my neander reference. Btw it's measured to the top of the iliac crest, right ? Another factor that swayed the stocky view is the arm wingspan being inferior to height. (173.5 cm wingspan for 175 cm tall garçon) and (177-179 cm for 184 cm tall fella). Maybe realistically that's the trait more closely related to neanders (as they had on average shorter forearms related to humerus thus shorter arms) and the other traits are as you said Cro-Magnon like. (apart from the chonking big supraorbital browridges and sloped forehead of the 184 fella and big occipital spurs (or External Occipital Protuberance) of both). (btw found a paper made on french people about External Occipital Protuberances lol: www.ncbi.nlm.nih.gov/pmc/articles/PMC7162866/ ) Have you measured your arm wingspan by any chance? And I'm sorry for sperging out and having an autistic rant with you, it's just that I like anthropology jej. Thank you Hersovyac for your previous responses and for your content, you're truly an inspiration and motivation making me think deeply about returning to le gym to possibly do some neanderthalmaxxing ;D. Merci beaucoup.
@Hersovyac 21 күн бұрын
You can have short arm and long legs (first Tarzan actor can’t remember his name), longs arms and short legs (Larry wheels), very long limbs short torso (serge Nubret), everything short but ultra tall (Andre the giant), everything long but small (Danny Padilla) Edit : my wingspan is 183cm
@hessiankyojin 23 күн бұрын
Anyone have the full list of the exercises for future reference?
@croissantrophy.channel 22 күн бұрын
I don't how accurate are some of these supersets, I wrote that in my 3rd watch with the video on mute because I'm working lol, but here it is what was done in this day: 1. Row elbows out + towel twist pronated curl 2. One arm row lat bias 3. DB incline press + db rear delt swings 4. BNP + wrist curl 5. dual rope across body triceps extensions + seated stretch curl 6. katana extension + more curls + lateral raises 7. Hip thrust 8. Leg extensions + leg curl + hip abductor machine
@Hersovyac 22 күн бұрын
If your goal is to copy paste, I guess I ain’t clear enough regarding exercise selection, personal goals, available equipment and inter individual factors
@omerfaruktacyldz6986 23 күн бұрын
How many times do you train in a week with this kind of full body templates ?
@Hersovyac 23 күн бұрын
3
@nicolasmcdonald4117 23 күн бұрын
I see we both have left curve👍
@Hersovyac 23 күн бұрын
Left curve ?
@NAXXXVR 23 күн бұрын
Wrist curl on a bench is really stressful for my joints and bones, I don't know why
@Hersovyac 23 күн бұрын
Because you aren’t conditionned and well placed, also fully gripping the weight instead of false gripping t
@AtheistNihilist 24 күн бұрын
You don't do any ab isolation work ?
@Hersovyac 24 күн бұрын
Not much
@comanabel 23 күн бұрын
Did you just do 13 exercises in ine workout ? How many sets total and how much time does it take to finish a full body workout
@Hersovyac 23 күн бұрын
Yes i did. I don’t know you can calculate that, and it takes about 2h30 to 3h
@Alanoo 23 күн бұрын
@Hersovyac are you tired or energized after?
@Hersovyac 23 күн бұрын
Tired
@ayda2876 20 күн бұрын
Tu penses que c'est utile de continuer à faire les epaules ? J'ai un peu les memes épaules que toi et je trouve que ca commence à trop dominer mon physique du coup je fais presque jamais. Toi tu continues pour le fun ou une raison spécifique ?
@Hersovyac 20 күн бұрын
Je l’ai expliqué que c’était parce que je voulais voir ce que je pouvais faire avec mais que j’étais plus focus sur les bras de manière générale
@ayda2876 20 күн бұрын
@@Hersovyac ok ok merci
@satabdeesahoo 24 күн бұрын
full body master race
@Hersovyac 24 күн бұрын
Take the lead i will hold them off
@malarkey_detected 23 күн бұрын
Bro, what's the music at the end??
@Hersovyac 23 күн бұрын
Why are gae
@malarkey_detected 23 күн бұрын
@@Hersovyac do you perform de natural obligations?
@Hersovyac 23 күн бұрын
@@malarkey_detected So who is gae ? (song is retro funky jazz hop 70's)
@malarkey_detected 23 күн бұрын
@@Hersovyac👨🏿🦲 🥒🥕 Cheers bro 😁👍🏻
@Healthy_eth 24 күн бұрын
Propre la qualité vidéo, tu as changé quelque chose dans le setup ? J'ai l'impression que tu filme avec une osmo pocket 3 Violent le workout, c'est beau à voir
@Hersovyac 23 күн бұрын
Je sais pas demande au cameraman moi je monte 🤣🤣
@coreebaguette7824 24 күн бұрын
Referencement
@Hersovyac 24 күн бұрын
Thanks 🙏🏻
@MrFaiton 22 күн бұрын
Whats the duration of this workout?
@Hersovyac 22 күн бұрын
3h
@rakoonloufa88 19 күн бұрын
Name gym?
@Hersovyac 19 күн бұрын
On air fitness
@MickeyMouse-el5bk 20 күн бұрын
Are we talking about 40lbs shoulder press?
@Hersovyac 19 күн бұрын
We are talking about 46kg DB it’s literally written on it
@MickeyMouse-el5bk 19 күн бұрын
@@Hersovyac didn't see the kg. Well then much more interesting because there is nearly noone in our gym pumping this and those with the biggest shoulders can't too. So very interesting the density of your muscles.
@Hersovyac 19 күн бұрын
@@MickeyMouse-el5bk because I am natural and they most likely aren’t
@Dram1984 22 күн бұрын
I train full body because I got tired of wondering if I was getting enough volume on any given body part. Just said “F*ck, I’ll do them all”
@muffinpillow4869 23 күн бұрын
broo looks soo unnatural but i trust dat bro
@Hersovyac 23 күн бұрын
How so bro ? The delts ?
@muffinpillow4869 22 күн бұрын
@@Hersovyac delts, arms, back just a perfect physique
@muffinpillow4869 22 күн бұрын
@@Hersovyac about how many cuts and bulks have you done?
@Hersovyac 21 күн бұрын
Delts strong point but I actually under trained them to let arm (weak point) catch up. They are good but not popping weirdly. As for back, strong point too, especially lats and upper traps and I train a lot my neck I get why some could think I juice
@Hersovyac 21 күн бұрын
No idea it’s been 12 years I train
@leoleoleoleoleoleo 23 күн бұрын
🗿🗿
@Hersovyac 23 күн бұрын
🗿🗿🗿🗿🗿
@lionheart93 23 күн бұрын
missed a leg pressor hack squat. nott a full body without one of those imo
@Hersovyac 23 күн бұрын
Watch the first full body and wait for the third
@Marland0425 20 күн бұрын
R u natty
@Hersovyac 20 күн бұрын
Yes
@moreassmoregas 24 күн бұрын
BTN press!! I got that from your top 10, bro.
@Hersovyac 24 күн бұрын
Yes 🗿
@serbianboss3294 22 күн бұрын
number 1) take tren number 2) take prim number 3) take clen
@Hersovyac 22 күн бұрын
No, just Albanian food
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