My PUSH Workout (2022): Chest, Shoulders & Triceps
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- Опубліковано 17 вер 2024
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1) Incline Barbell Bench Press - 01:20
2) Machine Chest Press - 03:46
3) Overhead Triceps Extensions - 05:56
4) Lateral Raises - 06:55
5) Tricep Pushdown - 08:31
Monday and Thursday (PUSH)
- Flat Bench press(4 × 8)
- Incline Dumbbell Press (4 × 8)
- Overhead Tricep Extension (3 x 10-15)
- Lateral Raises (5 x 10-20)
Tricep Pushdown (3 × 10-15)
🙏 Thank 😊 a 😊 lot 🙏😊😊🐱🙂😁😄🎉❤🎉😅 🙏
Yeh bta bhai har sunday aur thursday yahi same exercise rahegi kya yah har hafte change krni hei
@@navdeepmehra3996same
Thx
@@navdeepmehra3996 Thursday yeh hi karni h ... Sunday rest h
Bro you're too good at your level in this industry the way you calmly explains every single details like shoulder pain during chest and that thumb tip no one never really shares these types of details love your work bro waiting for the upcoming vedios keep growing 💪🏻💕
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I've grown exponentially since I followed your previous Push pull leg routine. Every one in my gym maked fun of me for doing so less exercises but I didn't break my consistency and My delts have grown 3D now which was always my dream. Thankyou very much ❤️
Let’s go!!! Stay true to what you know & keep learning more. Always. Happy gains :)
I used Nakpro mass gainer for 30 days 💯👇
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Bro split is best 😎
THE COMPLETE GUIDE:
PUSH:
CHEST:
1) incline barbell bench press 4x8 (with the same weight )or db
2) machine chest press4x8 or barbel
TRI:
3) overhead tricep extentions 3x10-15 till faliure all the way down
SHOULDERS:
4) lateral raises 5x10-20 not too heavy not to light
TRI:
5) tricep pushdown 3x10-15 (bar till faliure with contol)
LEGS:
1) seated hamstring curl 5x10-15 (pause 1 sec)
2)FOR SQUATS
2A) hack squat 5x8-12 ( )
2B) leg press5x8-12(put seat lowest and go all the way, keep foot in sewat spot)
3) calf raises5x10-20(single leg with dumbel or in machine squeze and hold in up and down )
4) seated db over head press 2-3x8-12
5) optional leg extention (quad)
PULL:
BACK:
1) lat pulldown 3x8-12(think of streaching lats ,slow down)
2) chest suported row 3x8-12(hold the position at end)
3) lat pullover 2-3x8-12(rod/rope)
SHOULDER:
1) reverce pec dec
BICEP:
1) curl3-4x10-15 (preacher/any other curl)
Thnx bhai😂
Thank you buddy
I have a doubt that first 3days will do this , then what about next three days..?
Repeat
@@debjit9822 no bhai if we repeat same thing our body get comfortable to it won't progress, we should have to change variations
1) Incline Barbell Bench Press - 01:20
2) Machine Chest Press - 03:46
3) Overhead Triceps Extensions - 05:56
4) Lateral Raises - 06:55
5) Tricep Pushdown - 08:31
Push Day . 4 Sets (8,8,8,8)
thuma koi kam nhi ha kya
likh ka batana ka alawa
thanx bro
dude, are we just going to skip benchpress?
@@animejoy72 if you like bench press then dothere is no problem
1. Chest: Inclined Bench press: 8,8,8,8 (Up, back , down, Chest Up)
2. Chest Press (machine): 8,8,8,8
3. Chest Fly (optional) -
4. Triceps: Overhead Triceps extension: 3 sets of 10 (Don’t go heavy)
5. Shoulders: Lateral Raises: (thumbless); 5 sets (10): light
6. Triceps: Triceps push down: Bar : 3 sets of 10 reps
You're doing god's work dude. Wish you all the sucess. Keep up the great work and thank you for this.
Cheers!! Thank you for watching, happy gains 👊🏻
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1. Incline Barbell Bench Press (4x8) [1:22]
2. Flat Machine Chest Press (4x8)
[3:47]
3. Overhead Tricep Extensions (3x10-15)
[5:58]
4. Lateral Dumbbell Raises (5x10-20)
[6:55]
5. Tricep Pushdown (3x10-15)
[8:33]
Itni kam exercises.
Thanks
@@NewOrder_NOW jitni kum ha utni effective hai
@@NewOrder_NOWbhai tum sets or reps bhi to dekho
Rest period?
I followed ur push pull leg series 2021 and following till now, it’s really been a great year , had some serious gains💪. Super excited for this!❤️
Happy 2022, my fellow gym bros. May the gains continue 👌🏻📈
Beast baby💪
same i too followed his push pull leg series and had immense progress. cant thank him enough .
my friends also followed the same routine after they noticed my progress
@@SaketGokhaleVlogs jaldi se upload kro pull and leg bhi bcoz then Monday se follow kr skta hu
I tried Nakpro mass gainer for 30 days 💯👇
8 months ago i found your channel Saket, I have changed my physique exponentially till now, I changed my overall physique to a point where I could never imagine, your way of teaching muscle mechanics, progression of reps and weights as well as exercise selection is amazing, only you can make a better PPL video than your previous PPL video series, hats off to this new one, definitely gonna switch, why because whoever was following your PPL to the core had the same issues that you had, such as tricep exhaustion and I also have a feeling why OHP has been excluded from this particular push day, specially when 4*8 BBP is involved, keep growing man, you are meant for greater things, like or reply to this comment when you feel like you've achieved all of them :)
What exercise split to use as a beginner? Please reply.
Hi Saket! I really learnt two important lesson from this video: Chest has fast twitch fibres, which response optimally to high forces; Hence go for high sustainable weights with RPE 8-9 and rep range 6-10.
I learnt for isolation ones failures between 10-20 is more effective as it leads to better hypertrophy to them with safety to joints. I also started doing the patten of triceps shoulder triceps shoulder. This provided good rest and I become ready to tear again.
Personally , I have found this video really really helpful and my growth has started again: with in 2 months of applying the above things , I reached from 60-75KG bench press(7 rep max). 25- 35 kg overhead press(10 rep max), 12kg to 20kg tricep extension(15 rep max): 6kg to 10kg lateral raises(10 rep max). Much love and respect for sharing your knowledge and experience.
bench 4x8, inclined db 4x8,tricep overhead db extension 3x10-15,lateral raises5x10-20,tricep pushdown 3x10-15
You’ve literally given me my current *favourite chest exercise, “The Machine Chest Press”. Thank You :)*
Oh yes, nothing can replace that. It’s my all time favorite too!!
Yess same here. The pump it gives unmatched
Damn I wish my gym had those :(
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Can you tell be good protein supplement not too costly and website to buy them.
Thank you
i used to train mindlessly before but watching your videos i started doing push pull legs now am seeing tremendous growth in my body... thank you man
Hows your condition now after 2 years can you explain?
I always adore him.. ❤️ he is the guy who is providing a superb leg push pull workout series free of cost !!!
Love you brother keep shining 🙌
Always happy to help!! love you too, happy gains
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@@SaketGokhaleVlogs bro can i chane triceps exercise for repeat days and other push, pull, legs
1:20 first' excercise inclined dumble press
3:45, second machine chest press 4x8
6:58, third 🥉 Lateral Raises , 5x10-20
8:35 tricep push down
Bro remember me? the guy who helped you to lift when u were just a beginner.. Really loved the way u progressed
😂😂🤣
@@Harshzh-j1s whats there to laugh bro 🙂
@@soumyajitbanerjee5453 what about your progress...it got reversed or what 🤣
@@snehadityakarmakar8097 working out for past five years.... If i got a option to post a photo i would have definitely done it...
@@soumyajitbanerjee5453 nothing bro😂 keep it up with helping others saket was telling you helped cbum tooo ??
Incline barbell bench press 4xF
Machine chest press 4xF
Overhead triceps extension 3xF
Lateral raises 5xF
Tricep pushdown 3xF
I follow your push pull legs routine and literally get more results than any other training routine i followed. This training routine is much easier and simple and have no complexities
Bro did you follow this one or the earlier routine he made? and also is 2 excercises enough for chest bro?
This Push Leg Pull Workout Is Good For A Begginer Who Is Going To Join Gym Without Trainer ??
Pushups in push days?
@@bholarecord6305yes
Bro I have seen hundreds of videos about this stuff but trust me the way you explained it. It's sooo helpful. Keep it up.
Also appreciate the fact you told your genuine height
Watch jeff nippards vid. He's prolly the best guy in business
I have been following your push pull legs series for a year and it's been great, definitely try this updated version soon,thanks brother 👍
This Push Leg Pull Workout Is Good For A Begginer Who Is Going To Join Gym Without Trainer ??
Raw and non filtered advise. Amazing. Gym is an art. Everyone keep talking about perfect form and number of reps and sets. Yet this is what we need. Trying different colors and sometimes different size brushes on our on canvas. Kudos ❤
Started workingout again consistently after watching your videos it's been a month without miss
And started your legs push pull since 2 weeks feeling the difference please keep uploading videos soon ❤️🤗
So we have to do this 5 variation for next 1yr Or soon
Incline bench press (barbell) 1:54
Machine chest press 3:46
Overhead tricep extensions 6:32
Lateral raises 6:58
Tricep pushdown 8:40
are these much exercises more than enough?
@@rishi.agarwal8 yes it is just make sure you maintain the right form.
Best of luck 🤞
@@bulletboygaming2345 Ah, thanks mate!
Rep range?
@@stan-x9376 8*4 mostly
I started my gym by following your push pull leg series of 2021 and so far it is fruitful. Eagerly waiting for complete series and will switch to that IA ❤
Did u see results??
If every gym trainer are like you then there will be miracle
I have watched dozens of videos on the perfect ppl split and I love this video, its very simple and to the point but demonstrates your extensive knowledge
Any progress bro following his workout plan it's been a year
AMAZING WORKOUT I HAVE ever SEEN.
I ONLY IMPLEMENTED IT FOR A WEEK
I FELT REALLY GOOD PUMP
What a timing today is my push day
Definitely goona give it a try with my gym bros
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Bench press 4*8
Incline dumbbell press 4*8
Overhead extension 3*10-15
Lateral raises 5*10-20
Tricep push downs 3*10-15
Enjoying this series gaining more knowledge because of you please make more videos on this because there are lots of younger to gain more knowledge like this 👍
I've been following these push pull legs from last 6 months and I can see very good results Thank you saket for this wonderful knowledge sharing. Loving this
Really bro?
Can u help bro insta I'd do bro I will MSG u
Only 5 exercise in pull day
Is it sufficient
@@Tauxif_xz yup ma bruh 🌝
This is one day push workout or we have to do this 2days
I am really glad that you exists. You help me a lot through my workout journey. thanks a lot for your small tips that helps a lot.
ua-cam.com/video/HvVhWV1a7dc/v-deo.html
Inclined barbell beech press
Machine chest press
Overhead tricep extension
Side lateral raise
Tricep pushdown
Big big inspiration in terms of consistency, physique, the content you bring about ❤️🔥⭐️
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Can we appreciate just how amazingly this man gives superior quality information and always top notch. He isn’t afraid to change
Saket bro I made insane gains last year with the info you gave us and all I can say is Thankyou💛💛
You are my inspiration for everything. U helped me to keep pushing myself and yeah I learned how to solve a Rubik's cube because of you 😅😅and again you are inspiration and it is my dream to meet you one day💛💪🏻
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U have done same exercises everytime or had changed some?
Hi brother! How's the split? Also, is 1 exercise for shoulder more than enough?
@@rishi.agarwal8 bhaibuschest ka ek hi variation hai yeah thik ha kya🙂
@@rishi.agarwal8 lower chest kab train hogi??
Your previous push pull series was awesome and I followed it by heart and it brought huge changes in my body. I was waiting for an updated series and here it is!
I'm a complete beginner which one should I follow, the previous one or this one?
@@harshjha6715 Follow this one, it has improved because Saket had realized the mistakes and changed it according to the best it can get.
This Push Leg Pull Workout Is Good For A Begginer Who Is Going To Join Gym Without Trainer ??
Dude, you just made it freakin easy... ❤
PUSH (Chest, Shoulders, and Triceps)
1) inclined barbell press 4×8
2) mechine chest press 4×8
3) dumbbell tricep extensions 3×10-15
4) lateral raises 5×10-20
5) triceps pushdowns 3×10-15
Comment in other videos too
@@amanupadhyay2142 😂
Both push Days of the week with same workout?
Superb information thanks brother
Saket, you are amazing man. even after all loneliness i come here learn, grow and share time with a buddy. your workout routine helped me create one for myself which makes sense.
The Most Awaited Video 🙏💯❤️
You provide tips that we can add to our sessions which gives the best results 😍 keep going saket
Probably the best youtuber ❤️ and explainer too ❤️❤️❤️
I will train with you brother one day for sure. Hustle is on ⚡... Keep inspiring inspiration 💕
Keep working hard bro
Let's see
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are these much exercises more than enough?
@@rishi.agarwal8 add 1 or 2 according to ur preference
Saket, you are truly a gift to the fitness world. Don't stop!
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Hey Saket , I was randomly scrolling and came across your video, loved it 😍 , I went through your content and honestly RESPECT❤️
I had few suggestions, would love to share them with you
1) A fly (cable) is usually recommended with a push movement because both the exercise are hardest at different positions in contraction and extension respectively which is optimal for chest growth. I would recommend a light weight pre exhaust set of flys for better mind muscle connection as well.
2)Side lateral raises is one of my favourite but again it’s most difficult on the top most portion of the movement primarily train contraction of muscle, a cable side lateral raises puts tension on lateral deltoids in extension which is significant for growth.
3)The first exercise in triceps can be modified to triceps extensions for better elbow health and over head cable extensions are better because of it’s consistent tension on triceps specially in extended position.❤️
I assume rotator cuffs warm up , and expecting a trap exercise in pull segment.
Love fan
My boy is a workhorse and the most humble person on UA-cam.
From last 3 months I'm following your Push Pull legs series , and it's really effective for me it gave me results 🔥
How much result have you gotten?
(1)Incline barbell bench press
4×8
(2)Machine chest press
4×8
(3) overhead triceps extension
3×10-15
(5) lateral raises
5×10-20
(6) tricep push down
3×10-15
I followed your push pull legs the last year. Will try this too, just a minor change, let's see!
minor tweaks & refinements 👌🏻
We all need more workout schedules from your,pure gym series
hey Saket! I'm shifting from bro split to PPL after 3 months of noobing around, I saw both 21 and 22's PPL series but I'm kinda confused on which one to follow because 21's looks a lot more exhaustive and I think my newbie gains phase can take advantage of being exhausted
Follow old routine because this have only one exercise for shoulder
Which one is more benefitting?
Incline Barbell Bench Press (Pecs)
Machine Chest Press (Pecs)
Triceps Overhead Extension (Triceps)
Triceps Pushdown (Triceps)
Lateral Raises (Side Delts)
Saket brother you got a sub
From my friend*
I have already subscribed you😂😂🥰
Followed your workout routine in 2021 super excited for this
Hi Saket, I've been following your previous workouts and they're amazing, do you think it's a good idea to alternate between barbell and dumbbell for bench press over the two push days in a week?
What did you do please reply ❤️
@@walterwhite8146 I stopped doing barbell bench press bro. Only doing the incline dumbbell press. I'm getting a better range of motion but it differs for different people.
Hey which ppl i should follow this one or old one ? Its been 3 months in gym
Kind person 🥰
One day your channel become a India's most popular fitness channel damn brother ❤️
Gonna follow these routine for the rest of 2023
4:31 bruh we don't have this machine in our gym what can be the best alternative for that ?
Flat barbell bench press
You are my inspiration 🙏🙏🙏
Hey, Saket I've been following you for a long time and I am really thankful for all the useful information you put out for everyone like us, who knew nothing at all about the fitness world as a whole; but are you okay? You look like you are pushing too hard. I hope you take care of your health while pursuing your dreams. :)
Bhut acha work out krte ho aap mere bhai ji aap kha ke rhne wale ho
1. Inclined barbells bench press - 01:20 , 4 set of 8 reps
2. Machine chest press 03:46 , 4 set of 8 reps.
3. 3. Triceps overhead extension - 05:56 , 3 set of 10-12 reps
4. lateral raises- 06:55 , 5 set of 12-20 rep
5. Tricep pushdown - 08:31 3 set of 12-15 reps
Take screenshot for later
thanku bhai
Hi Saket, I have been following ur previous split for 2 months and I am very happy with the results. after seeing this video I am confused about whether I should switch or keep following the old split. Also, my gym isn't equipped with a chest press machine and I haven't used a barbell ever. I just wanna know whether the old split has an error or it isn't right to follow.
The grip you said while doing Lateral raises was just amazing because it worked out for me Incredibly
Questions - i was following your old PPL split for 3 month can i switch to this split?
Saket you’re love♥️ You explained it so easily loved it
Bhai 2 nd push day mei same exercise lagana hai kya
Jawab mile to mujhe batana😅
he do same exercise for push
I will be following these workout routine now. Searching for this
Respect everyone who were involved in this. Seriously the best peice that I've ever seen on UA-cam. 🙏🔥🔥🔥🙏HATS OFF TO YoU ALL! LOVE YOUR VIDEOS* !!! ❤🔥💥❤🔥💥❤🔥❤💥🙏🙏🇮🇳🇮🇳🇮🇳
Day----activity
1------full
2-----abs,arms,shoulder
3-----full
Repeat
Only friday rest!
Is it good plan?
*I'm not able to do leg workout cause of knee injury that's why I'm keep doing PUSH PULL PUSH PULL😭*
How did the knee injury happened? Can u share it with us
@@ashik6419 *It was an old injury bro, caused by playing volleyball in winters, sprained my knee*
@@abhisheksmishra_ so how will you manage your legs then?
Only 5 exercise in pull day
Is it sufficient
@@abhisheksmishra_ Bhai To Kya ye Workout Follow kr sakta hu me ? me Abhi 4 Months Hue Hai Gym gye hue But Ye New Lag rha hai Thoda To try kr sakta hu or ni?
You made me do pish pull legs 1 year ago and I couldn't be more thankful
I started training a 2-3 weeks ago, I’m not getting as much burn in the muscle as compared to bro split. Is it okay or shall I improve something?
Maybe increase the intensity
Excellent video bro thnx for the knowledge 💯💯💯
When you train your core? Please reply
I JUST LOVE THIS GUY ALOT! THE WAY SAKET EXPLAINS THE STUFFS IS JUST AMAZIN NO ONE AT THIS STAGE EXPLAINS LIKE HIM FR . FR LOVE IT AND I HOPE FOR THE BEST FOR U KEEP DOIN WHA U LOVE . LOVE FROM ANAS!!!!
I following you from last year.
You change my views on building muscles completely.
Push pull workout split is really amazing and effective.
Now I understand 10 veriation is not effective at all .
👍👏👏👏
Hey. How's this working out for you?
Inshallah I will be achieve my dream physic.... love this series 🤍
Is this routine applicable to beginners as well?
No bro for beginners you should do fullbody workout 2 to 3 days a week and after becoming amateur to expert you should try push pull legs for best result
I’ve did this for 6 months now I’ve seen very good results ✌🏼✌🏼
Brother I confused plz help .... itne hi exercise Karni hai kya ???
@@jeet8717 yes Bro… that’s all.. Just keep increasing weight slowly as he told… Do it!! You won’t regret it
That's why I call u my sensei ,
Thankyou sensei for sharing all these tips .
can a beginner do it ?
Yea
He said in his most popular video to follow full body workout for 4 5 months and then go to push pull legs
U can watch it in detail
@@AnkaraMessi3571bhai yaar mujhe ppl jyada acha lagta hai 😅
What's happened @@AnkaraMessi3571
@@AnkaraMessi3571no bro wat
loved the way you delicately explained everything.
0:45 you have big nose 👃
Bhai good info yarr.... 😄 #onemillionsoon
Thank you buddy for this basic but efficient routine 👍🔥💪🏻
Can beginner follow this routine?
Push leg and pull is still effective with the workout your preferd in 2024 as a beginner?
I need to know because i just started to go in gym so please let me know❤
You Are My Inspiration ❤
Wow can’t wait for more videos about push , pull & leg workout
Thank you so much bro. God bless you and your family.
Saket bhaiya please tell me one thing that you don't train your core but inspite of that your abs are so perfect
Thank you for push pull legs routine. I followed your previous PPL routine and really had some great results 👍
Saket you are just to great man ! I just love you and your content ! Hope we meet one day I am from Pune itself
our best coach and doctor Saket
This series was much more needed 😭
Thankyou so much❤️