The PERFECT Push Workout (PUSH | PULL | LEGS)
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- Опубліковано 8 сер 2024
- The perfect push workout is a component of a push, pull, legs workout split which is one of the most common training splits for building muscle and strength. In this video, I’m continuing the perfect workout series and bringing you the perfect push workout to build a bigger chest, shoulders, and triceps. Not only am I going to provide the exercises, but I’m breaking down all the sets and reps to make sure you don’t miss out on any muscle gains.
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A PPL split is a pull, push, and legs workout program that can be laid out a few different ways, but I’m showing you my favorite. One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.
The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.
Below is Push Workout 1:
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
With any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together. With 4 sets of 4-6 reps, make sure to choose a weight where you can perform in the given rep range with 1-2 reps left in the tank.
Next in this push day is the hi-to-low crossover. This exercise provides adduction of the chest that most pressing movements do not as they don’t allow for the arms to travel across the midline of the chest. Taking the chest through its full range of motion is necessary to get a bigger chest in the long run.
The DB shoulder press is performed standing instead of sitting because pressing your back in the bench while pressing overhead interferes with scapular movement. The utilization of dumbbells in this particular workout not only allows for the bench press to be the compound exercise of choice, but it also helps to expose any imbalances one might have.
The 1.5 side lateral raises allow for direct side delt activation that is ignored in the previous exercises of this perfect push workout, all of which are heavily influencing the front delts. This direct focus on the side delts will help to build overall bigger shoulders.
As we did in the Perfect Pull Workout, we are including both triceps and biceps as a superset here in our push workout. The arms get targeted with a superset with the lying triceps extensions into a DB waiter’s curl. Including both biceps and triceps on a push day accrues for extra volume that is necessary for building muscle.
To finish up this push workout, I included the banded rotator cuff external rotation as our corrective for the day. It is a phenomenal way to build shoulder health and stability, something necessary for any effective push day workout as well as promoting general shoulder health and safety.
Here is what Push Workout 2 looks like:
- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flys - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice - 3 x 10-12
- Pushup Plus - 3 x F
Utilizing both of these workouts will serve as your push workout in the PPL workout split. Alternate these two workouts whenever the push day of the PPL split shows up on the calendar. Remember to select weight that will allow for failure in the prescribed rep ranges, aiming to add more weight each time the workout appears.
Looking for a step by step push pull legs workout split that can help you to build ripped, athletic muscle with a meal plan included? If so, be sure to visit athleanx.com using the link below and check out the AX-1 training program.
For more videos on how to build muscle and strength with a push pull legs workout split, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when one comes out. - Навчання та стиль
Want to see where the shoulder exercises rank amongst the BEST (and WORST)? Check out this shoulder exercise rankings list => ua-cam.com/video/tZafawk3arc/v-deo.html
Maybe I missed it. Is the push 1 and 2 supposed to be done on the same day?
@@scottparrott6669 Same question, But I think we neee to use it one second day of the week after the First PPL Split
@@mascot6418 TY
Any updates for the program composition?
Plz make another PPL series ❤️❤️❤️
So I like to think I do well in the gym, but I just completed Push 1 and I didn't realize how good both hi-lo crossovers ad lying triceps really were. Best workout I've had in awhile. Thanks Jeff!
As of today, 1.6M views on push workout and 1.6M views on pull workout. But only 927k views on leg workout. Don’t skip leg day folks! 😄🦵
3.8 mil push, 3.4 mil pull, 1.8 mil legs as of today😂
To be fair making a legs day workout is simpler that push and pull, at least in my opinion
Legs is much easier to train thats why people skip watching.
Well, there's only one variation while the other have two so...😊
I run I have good legs
I have been doing this PPL routine for three weeks and at 63 I see amazing results. Thanks Jeff - you are my work out inspiration !
Ant Updates buddy?😄
my guy must have become a beast by now 🤣
Jeff is the type of guy who would tell his dumbbells what muscle groups they are being lifted with.
😭🤣
🤣 ohh dear! lol
😂😂
bro.. the things that you're giving out for the community for free, just so that they'd get into getting in shape, its amazing. i've gone to an LA fitness in toronto for about 6 months, paid close to 100/hr for one of their 'better' trainers, and they made me do bro splits the whole time. i was always sore, always discouraged, and after saving up my motivation for months, it was a real kick to the groin. fast forward 4 years later, i've been doing your PPL workouts for over a year now from the 3 videos of this set exactly as you recommended, asynchronously. my brother, i look good now, and feel even better. thank you. every time i look in the mirror and feel that pride swelling up, i remember how u were the man who had the golden rules that got me here. im grateful. thank u
Thanks Jeff! I did your push pull leg split for 6 months in high school and I had a shoulder injury at one point and never had it checked out, but the corrective work that you posted helped me recover. In a couple weeks of light training and rotator corrective movements I was able to get back to lifting heavy again. We all really appreciate your dedication and the knowledge you share, thanks!
I‘be been doing the PPL sets for a couple of weeks now -- love it! The other night I was doing Push2. I was doing my DB floor flys, and as I walked over to the dumbbell rack I spotted a guy on the bench doing some underhanded dumbbell bench presses. Now that is an unusual exercise, and I thought, “Could it be?” Sure enough, as I was moving on to my close-grip barbell bench press I see him doing those DB abduction rows. Aha!
So I asked him before I left if he was doing the Athlean-X PPL splits, and he said, “Yes! Good eye!” Made a new gym buddy. Thanks, Jeff!
Is it like that we need to follow push 1 on first push day and the push 2 on the second push day ?
@Matthew Harvey
@@jaydeepsinh106 if you want you can but yes depending on the how many days you workout during a week
@@gra9 thanks bro 👍
How’s the progress so far?
@@dangeroux6736 Pretty happy with them! I’ve switched up some of the exercise a bit and worked in some other things, but still using this as a primary foundation.
jeff skipped a workout one day and that is why we have rest days
Lol, this is hilarious
Six days did Jeff workout and on the seventh he did rest
@@connorgrimmer2196 and was refreshed 😁
The Jeff giveth, and the Jeff taketh away.
What the fuck bro 😂😂😂
Push 1:
6:00 List
2:10 *4x4-6* Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 *3x10-12* High-to-Low Crossover
3:15 *4x8-10* DB Shoulder Press
3:57 *3x12-15* 1½ Side Laterals
5:03 *3x10-12* Lying Tricep Extensions*
5:10 *3x10-12* DB Waiter's Curls*
5:53 *3x15-20* Rotaor Cuff External Rotation
Push 2:
10:25 List
6:32 *4x4-6* Barbell OHP 【Leave 1-2 reps in the tank】
7:08 *3x8-10* DB Underhand Bench Press
8:00 *3x8-10 Each Arm* Abduction Row
8:30 *3x10-12* DB Floor Flys
9:16 *3x6-8* Close Grip Bench Press *
9:37 *3x10-12* DB Curl of Choice*
10:04 *3xF* Pushup Plus
*Super set with other marked exercise
and rest periods?
Do rest as you prefer, if you feel good 1 min, then 1min...But mostly 2mins rests, even 3 mins are fine (2-5mins for strenght training)
Thx!
You da 🐐
What is the meaning of “leave 1-2 rep in tank”?
I love how this guy is committed to mastering his craft. I just love it and find it inspiring. No matter what your occupation, be a “master craftsman” and you will stand out from the pack. Thanks for this great material. Already learning so much. Great work!
Loving this series. Needed a new routine after doing the same routine the last seven months.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-push-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
First!
i never win jeff this isn’t fair
Just waiting to win so I have motivation to start working out
@@awaara24 nope, get rekt kid
Lost again
You know you’ve been watching Jeffs videos a long time when you make ur own push workout based on information he’s said in the past and it’s the same as what he’s dropped now
Mine is similar, just never did the underhand-dumbbell-bench press
@@JagdeepSingh-tm9fc well yea I have incline dumbbell press instead instead of that but my A push is exactly same as his
that's why its so cracked
How much should I rest between these sets?
@@blipblop47 like justin
Wow! Your channel is amazing. I love the educational aspect and how much effort you’ve put into your videos. Thank you Jeff!!
Thanks for putting this out for free, have been using this series for a year and never thanked you.
Thank you! I’ve been waiting for this series. I’ve been making my own perfect push/pulls by combining all of your perfects together, but I’m so glad to see what you came up with!
Jeff you’re a legend. All of this useful information and you’re giving it away to millions of people for free, helping lots of people improve their physical health. You deserve it all whatever you want in life.
I don't see Jeff incorporating Ab exercises in the PPL split. I realise there are somewhere the core is being worked upon, but there aren't any that specifically focus on those muscles. Can someone explain why that is?
@@murtazakamal588 he made a whole video about worst to best core exercises you should go check it out
@@murtazakamal588 ua-cam.com/video/TqXwI1MWZks/v-deo.html
really impressed with the straightforwardness of this programming, some angles I had not thought of.
Just crushed it! Thanks Jeff! More workouts please and also more workouts with variations/alternatives and targeted for us ladies ❤
1) seriously can’t believe you give these out for no charge
2) I cannot wait for the leg workouts
bro there is a lot of things behind the scene at any workouts in youtube vids for example Training volume of each one of us will be diffrence .
He has a perfect leg workout as well. Look up perfect leg workout athlean x. Be warned though...
ua-cam.com/video/ofgPEfy_Kqg/v-deo.html
Can you imagine how good his tailored programs work lol
Honestly this workout is really bad. If you want gains this is not enough.
I’ll save everyone time, everyday is face pulls. That’s it.
He wronged u. No face pulls this time
Actually it‘s face pushes this time
@JAT Argao Scammer
Idk sounds a bit unorthodox to me😉
Except on push day. But then you just push all that other shit out the way and get back to face pullin
Just did this work out. This is a great one. That last bicep curl was killer
Thanks for your posts Jeff. They are really much appreciated. I've been on and off watching your videos for over 9 years now. And its great to see that your still helping us all. Keep up the amazing work. And thanks again. It is appreciated and loved.
PERFECT Timing! This video went live literally minutes before my push workout :D
Damn I haven’t seen this guy pop up in my feed in years. Glad to see you’re out there still doing your thing!
Started this June 1st. Stopped smoking and started back exercising. Muscles sore! I love this PPL! I’ve never really looked forward to exercising until I came across this. I’m highly motivated and I know I just started but I feel and look a little stronger. Definitely something I see myself doing long-term!
Facts its addictive. I haven't given up smoking yet but i never did smoke tobacco just pack. Good luck on your journey lor shordy
@@juneross7167 I appreciate you but I fell off 😂 back into my old ways, getting high. I love working out don’t get me wrong but my baby Mary Jane that’s my rock 😂💯 I look forward to getting back in the gym tho. Don’t let weed be an obstacle for you brotha, take care. 🤝🏾
@@misseslonely How are you doing now? Hope you're back on the grind!
@@misseslonelynothing saying you can't do both. It's all about the discipline aspect and making sure it's not affecting the gains.
@@GomerBarnFloyd bro is this split good for weightloss
Absolutely love this series. I spent the last few months *finally* cutting off my COVID weight (got up to 185 18% BF but now I'm down to 165 and 11%), and I'm glad I rediscovered this page that helped me get into great shape my junior year in '17. Just started this split last week, and I'm able to get through each routine in 45 minutes with a killer sweat and pump before finishing off with some abs. Can't wait to get back to my athletic peak now that I've shed off the pandemic baby fat. Wish I had started sooner. Thanks again Jeff and Co.
What was your diet like? 7% of body fat down in a few months is a lot!
I am so used to Jeff roasting Jesse that I don’t think it would be an athlean-x video without it.
Dang. I haven’t watched your channel in years. When I first followed you I think it was 2015 and you we’re running sprints in your backyard with a few thousand subs. Now you’ve got 11.6M subs and a fully equipped gym ...absolutely amazing
What are you talking about he's been a physical coach throughout his whole youtube career, he's always had a gym...
@@VVJumparVV never said he wasn’t or didn’t...🙄
Man's making me feel old damn
@@MrOrangefuse what you said in that 1st comment made you sound like you did...
Wait! Are you a troll? Lol
Thanks so much for this series! Your breakdown of the exercises along with your demos really helped me feel confident going into the gym for the first time.
The tip mentioned at 8:34 'Dumbbell Flys' or 'Front Raises' on the 'Floor' rather than the bench is really Good!
For me, it wasn't the shoulders, it was the upper back where I felt the most difference. It helped FIX any discomfort I was having every single time.
Does he have a Push and Pull video like this because it’s pure gold 😩
Yes just search in the perfect pull workout.
Your videos are great! Thanks in particular for actually taking the time to explain the motivation behind the exercises. This helps a lot when it comes to reproducing the proper technique.
Alright, now I gotta buy the equipment I'm missing in my home-gym to make sure I'll be able to do this series effectively.
Thank a bunch, Jeff.
Thank you, Jeff. Just a huge thank you for providing an immense amount of value for the greater good of athletes!
I love these videos. So far in just a few weeks of watching them, I've resolved some upper back problems (face pulls and pull-ups), increased my 1 rep max by 20lbs in one workout (plugging the energy leaks), and my skinny ass has seen bigger and better physical gains by following Jeff's advice than I did in the prior 5 months (when I started). It makes me believe I might actually get to the point where I'm no longer the tall skinny guy.
That's it buddy, you'll be short in no time.
Wow! Really felt this one, I'M ON FIRE! 🔥 💪
Thanks for doing these perfect PPL videos with 2 different workouts for each. I was literally just in the process of taking your other perfect workout series and trying to design this very thing myself. So it’s exactly what I’m looking for. Looking forward to the Legs portion.
So can I do these 2 workouts in my go our wait till next push day to do the 2nd workout?
@@nickg1318 push 1 is for day 1. Push 2 is for day 2. If you can do all of these in 1 day ur just not using enough weight nor reps
Jeff I don't know if you will see this but a video on consistency and getting back into training I and I think many others would love. Keep up the great work
I've been doing this split for a couple of months. It's been fantastic!!
I've substituted a few things with some from Athlean-x 20 best exercises in an effort to preserve my shoulders / knees.
Dumbbell press rather than barbell press and etc.
Should add that my main goal is just to feel good and keep muscle loss at a minimum as I get older.
Thanks for this ppl workout I was doing it all wrong for the last 12 years but I see a huge difference with this thanks a lot
Was waiting for the continuation of PPL series. Eagerly waiting for the legs day
man you eagerly waiting fo deez nuts
squat lunge curl calves here you go
Bulgarian split squats and squats + calf raises. At home workouts during lockdown.
@@soonerborn7603 what they said
*This guy is a big Motivation for others in fitness field 🔥*
I can’t believe I made the exact same push workout as Jeff before this video even came out. This man has taught me well.
That rotator cuff external rotation, that’s where the magic is. Helps balance it out 🎉
Thanks for this!! I've been doing these workouts (although slightly modified due to the simplicity of my gym) for about 6 weeks now and I'm really seeing a result. Both in my body and my strength across the compound lifts. Cool stuff!
Hey, how about now? i'm really interested to know how your journey went :D
This popped up literally as im on the way to do my push day serendipity
algorithm is crazy intuitive
I have used Jeff’s Push Pull Legs program and used his ranking videos to choose my exercises. Whoa!!! I have never seen quicker results! Thanks Jeff!
Jeff thank you so much for your help spreading your knowledge and education in fitness and nutrition. Been following your content for a couple of months now. I am 5’9 and I have gained at least 10 lbs of muscle mass and now sitting at 172 lbs!
I did first round tonight and it was literally amazing. hit all the muscles. thank you so much Jeff!
I don't see Jeff incorporating Ab exercises in the PPL split. I realise there are somewhere the core is being worked upon, but there aren't any that specifically focus on those muscles. Can someone explain why that is?
@@murtazakamal588 i think all ppl splits you find dont have this included, you have add them by yourself. Personally i do just 3 simple exercises for abs&obliques after my push, pull and legs
Push 1:
6:00 List
2:10 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 3x10-12 High-to-Low Crossover
3:15 4x8-10 DB Shoulder Press
3:57 3x12-15 1½ Side Laterals
5:03 3x10-12 Lying Tricep Extensions 【Super Set】↓
5:10 3x10-12 DB Waiter's Curls 【Super Set】 ↑
5:53 3x15-20 Rotator Cuff External Rotation
Push 2:
10:25 List
6:32 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】
7:08 3x8-10 DB Underhand Bench Press
8:00 3x8-10 Each Arm Abduction Row
8:30 3x10-12 DB Floor Flys
9:16 3x6-8 Close Grip Bench Press 【Super Set】↓
9:37 3x10-12 DB Curl of Choice 【Super Set】 ↑
10:04 3xF Pushup Plus
Are push 1 and 2 done on the same day?
@@tylermarino4740. No on different days, in alternating fashion
Nice thanks bro!
yes
I am always excited to do all these exercises! Im actually gaining! I don’t need to exhaust myself to other exercises that can make my muscles plateu
That first push workout was killer never felt so pumped during my normal push day routine.
I have been doing PPL training and in six weeks I have gained 7.3lb. I started at 155.2lb and now I'm at 162.5. I'm 5.7ft tall. It was always hard for me to gain muscle mass, with a balanced diet eating naturally sourced protein, no "weys protein" supplementing with a multivitamin, creatine and Omega 3. Sleeping well and no excesses. I am very happy with the way I am going.
Keep going buddy
bot
Jeff, thanks for all your info and advice. I'm an older leader in the Army. My old ass needs to keep up with these kids. I'm stronger than I've ever been, mostly thanks to your advice throughout your channel. Been doing your PPL split for about 6 months. It works perfectly with my unpredictable schedule. Body fat is down to 14%, from 19ish. All my PRs are way up.
Im a beginner so was just asking do we do push 1 and push 2 on the same day or is it for 2 different days
Thank you!! You've helped me in so many ways with each video I learn more and more!!
Really like the series on the worst to best workouts as I am older and just attempting to maintain
I have never clicked on an AthleanX video so fast.
😂😂same here
Looks like you watch for fun, you look smol still
@@ricardomendez8655 he could just be trying to make a change and how do u know hes small
Factsss 😂
@@kulwantkaur863 make a change by lifting, not been on UA-cam so much you watch the video 3 seconds after its uploaded.
Thanks 🙏, that’s the workout schedule I’ve been looking for and it couldn’t come from a more trustworthy source. Thanks, Jeff!
These workout series are great! Just crushed it! More workouts please
Hey Jeff, I’ve been doing your PPL split since I got cleared by the physio since having a winged scap, finally pumped out 4x4 100kg on bench, none of my previous coaches ever got me there, Thankyou.
I need leg day for thursday workout ty
man's trying to run through the jungle like udyr
Every day is leg day
Seeing a lol player here that I like watching feels weird
Its not like he didnt release any leg workout in the past: ua-cam.com/video/RjexvOAsVtI/v-deo.html
He had a perfect leg workout. Be warned...be warned
Jeff is the type of guy to hit his right hand after accidentally hitting his left hand against the wall prevent muscle imbalance
🤣
Excellent workouts, advise and explanation every time! Thanks fella 👌🏻💪🏻🔥
I like how Jeff sneaked in second face pull there and just called it bit fancier abduction row 😂 absolutely lovin' this routine so far!
Also close grip bench is probably most deceiving exercise of all. You happily thinking you got at least couple of reps left in tank and out of nowhere barbell says "nope" and you just fighting for your life
for me at 73 y.o. I NEED that day off. if I do "too much" by about 36-48 hours later, my body is telling me all about it. recovery is certainly different and more time is key . . .
sure, I'm not his demographic target but smart advice is smart at any age . .. don't quit and don't get hurt
@Aman Bhardwaj it's easy. I'm too old to remember that I forgot that . .
on the other hand I'm also willing to forgive myself for once upon a time being young and knowing everything. Grasshopper, you must suffer terribly from such a burden. there is nothing else left in life for you. I'm OK with that . . .
@@williamtomkiel8215 dont listen to him! keep working hard and being healthy and most importantly SAFE!
@@Tedbear177 having been at it for 25+ yrs, , still the same weight 175-180 and 32-34 waist, but stronger and a better dancer. while many "bros' at this site not have noticed or care at all, women "of a certain age" do. For some of you guys, that might be your mom and you know she wants to be happy and off your case . . .ask me how I know . . and SAFE and unhurt are the prime directives. You do the same...
@Aman Bhardwaj remember that when you're an out of shape 45 y/o
@Aman Bhardwaj You've already started rationalising why you're too lazy to go to the gym as you get older. Your mindset has already failed. lmao
Uploaded right at the end of my push day 😪 I’ll be back to this on Thursday though
DUDE SAME HERE
Do u know when hes gonna release the leg workout
No point in workout hopping if what you are doing is working for you
Your a legend mate, just started about a month ago at the gym, trying to work out what day to work in leg day 🤟
Jeff you're a hero I look up to ever since i started working out❤
The content you put out there is so good that it takes time to come back to again and relearn what you've been taught once again❤Best of wishes❤
This PPL series is great! Was really looking forward to the push workout after the pull. Meanwhile, maybe a perfect PPL bodyweight only or dumbbell only series could also be another venture!
Thank you so much, Jeff and the athleanX team!
I agree with the bodyweight or dumbell only versions. Cuz I dont have all the machines lol
"When you feel like giving up, remember why you started"💪
I have that video on my workout music playlist also. 😄
I started because i was bored asf
@@ythaagruligiztil4813 same lmao
Very good exercise demonstration. Thank you for this valuable advice on body-part split training, Jeff. I exercise BASED on the Heavy Duty way of training; but from many years ago I've added anywhere from 1 to 3 work sets on a muscle-group. However, I don't train exactly that way; gym is closed, so I work out mostly in my basement, and I have shoulder injuries, especially my right shoulder. Rotator cuff, and subluxation.
I prefer to exercise on this schedule that I made by myself whereby I exercise on Chest, Triceps, Forearms for Day 1, rest 1 to 2 days, Back, Hamstrings, Calves on Day 2, next day exercise on midsection. Rest 2 to 3 days after Day 2, then work on Legs (Thighs), Shoulders, Biceps.
Therefore, exercising a body-part directly once within a week, 3 times weekly. Also, since more rest could be required, then it is something to at least 2 workouts a week; however I try to get 3 exercises days WITH WEIGHT within a week. Therefore, sometimes the third workout falls on the beginning of the second week.
I tried working out 4 times all within a week! However, on the following week I went back to three workouts within a 7 day length of training.
I would love a video like this for other splits like upper/lower!
“And to really hit that chest the way it’s really needed I’m gonna go ahead and throw some facepulls in there at the end.” I can see him saying this.
Hardest part of this for me were the 1 and a half rep lateral raises, wow, took 2 10lb dumbbells, first set, started hurting at 7 reps, couldn't get more than 10 reps, arms refused to go up again. Lowered the weight to 7.5 with Powerblocks, got 8 reps each on the 2 remaining sets.
Fax, the half rep lateral raises really humbled me
@@jmartn677 lmao
Sameeee
@@jmartn677 sameee
Yeah lol i use 3kg dumbbells and i struggle. This exercise is humbling
Thanks as always for great content Jeff!!
Great content as always Jeff!
Legend says Jeff still eats carrot cake only once a year.
🤘🤘❤😎
This was done three months ago, but I keep coming back to this PULL, PUSH, LEGS. And add some extra ab workouts for volume in between the sets.
This was pretty helpful. I am excited to go to gym and try the new excersises
Push, pull, legs is by far the best split ive done in my 20 years of lifting
and why do you consider it the best , sir?
I like to do Push Pull Legs Shoulders, taking deltoids and traps out of the push pull days giving you more time to focus on those muscles. Calves on Push, Pull and Shoulder days
Push pull legs is the best
Hi i was wondering if there are too many shoulder exercises in jeffs PPL series. Like we do 2 shoulder exercises in push n pull both. While only 2-3 chest in whole ppl series.
@@joetonyaashish7985 That is really a personal situation. Shoulders are a small muscle and for some people, they only need 2 or 3 exercises a week for gains, others need find shoulders a stubborn muscle that needs a lot of work to see gains. That is why I have a separate day for shoulders/traps where I can focus in on it. Need to see what works for you
Jeff trying to make the world a fitter place, one video at a time.
😂
Your videos are so easy to understand I love it
Its been a while since ive followed one of these workouts, kinda startes doing my own thing based off things hes shown before, but this looks killer
Commented this for myself cux u cant pin comments
Push 1:
6:00 List
2:10 4×4-6 Barbell Bench Press (Leave 1-2 reps in the
tank)
2:38 3x10-12 High-to-Low Crossover
3:15 4×8-10 B Shoulder Press
3:57 3x12-15 1½ Side Laterals
5:03 3x10-12 Lying Tricep Extensions*
5:10 3x10-12 B Waiter's Curls*
5:53 3x15-20 Rotor Cuff External Rotation
Push 2:
10:25 List
6:32 4×4-6 Barbell OH Leave 1-2 reps in the tank)
7:08 3×8-10 DB Underhand Bench Press
8:00 3x8-10 Each Arm Abduction Row
8:30 3x10-12 DB Floor Flys
9:16 3x6-8 Close Grip Bench Press *
9:37 3x10-12 DB Curl of Choice*
10:04 3xF Pushup Plus
*Super set with other marked exercise
I don't see Jeff incorporating Ab exercises in the PPL split. I realise there are somewhere the core is being worked upon, but there aren't any that specifically focus on those muscles. Can someone explain why that is?
@@murtazakamal588 u can work on core strength but ab growth(which is what most people want) is almost entirely genetics
Anyone doubting this PPL series STOP. I've been following this programme for the past 2.5 months and managed to gain 22.5 lbs of muscle in this time. This programme has been excellent so far. This programme + progressive overload + nutrition + recovery and you will see amazing results I promise.
This workout brings together all the bits of useful exercises that I would get from 10 different people into one place
Thanks for all your input on how to better ourselves Jeff, surely I'm not the only one who appreciates the time you take to share your experience and knowledge. I look forward to joining your program but can't afford it until next month please keep the sale going if it's still cost effective for you of course. Soon I will be ready for the Beaxst program giveaway as I recently learned since as a new follower.
For people coming back to this video, don't forget to *like* it. He deserves that much
Great series! Love it
I'm waiting for the "LEGS" part of this series, just to skip them again.
Lool
@@andrewgonzaga what are legs?
@@andrewgonzaga legs get there own day
its already uploaded. Title perfect legs workout
Good stuff. Just joined a gym and now I have a plan. Thank you!
Loved this man, will start this next week
I have a question i hope someone can answer. Jeff says for example on push day also do some bicep excercises so you have more energy for triceps. But then if you do day1: push day2:pull arent you overtraining your biceps because you are training them 2 times in 2 days?
Yooo, 0:17-0:23
That was some unexpected heat, lmao
Love the PPL workout and the variety!
Been Following his ppl workout for 7 months nearly
Superb results !!!!
I’ve been doing this workout for a while now and I love it. My question though, is should we be adding an abs workout to this?
i do my abs on leg day after the last leg exercice
Finally, you dropped this. I've only been training the pull workout for the past 2 weeks.
He finally pushed the long awaited content.