The PERFECT Push Workout (PUSH - PULL - LEGS)
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Date: 2022-04-22
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Comments and reviews: 10
George
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.
reply
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.
reply
Eddy
Push 1: -
6: 01 List-
2: 11 - Barbell Bench Press - -4 x 4-6- (leave 1-2 in the tank)-
2: 38 - Hi-to-Low Crossover - -3 x 10-12--
3: 13 - DB Shoulder Press - -4 x 8-10--
3: 57 - 1 1/2 Side Lateral Raises - -3 x 12-15--
5: 04 - Lying Triceps Extensions -3 x 10-12- into --
5: 10 - DB Waiter Curls - -3 x 10-12--
5: 54 - Rotator Cuff External Rotation - -3 x 15-20-
Push 2: -
10: 23 List-
6: 32 - Barbell Overhead Press - -4 x 4-6- (leave 1-2 in the tank)-
7: 07 - Underhand DB Bench Press - -3 x 8-10--
7: 58 - Abduction Rows - -3 x 10-12--
8: 31 - DB Floor Flys - -3 x 10-12--
9: 16 - Triceps Close Grip Bench Press - -3 x 6-8- into --
9: 39 - DB Curl of Choice - -3 x 10-12--
10: 05 - Pushup Plus - -3 x F-
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Push 1: -
6: 01 List-
2: 11 - Barbell Bench Press - -4 x 4-6- (leave 1-2 in the tank)-
2: 38 - Hi-to-Low Crossover - -3 x 10-12--
3: 13 - DB Shoulder Press - -4 x 8-10--
3: 57 - 1 1/2 Side Lateral Raises - -3 x 12-15--
5: 04 - Lying Triceps Extensions -3 x 10-12- into --
5: 10 - DB Waiter Curls - -3 x 10-12--
5: 54 - Rotator Cuff External Rotation - -3 x 15-20-
Push 2: -
10: 23 List-
6: 32 - Barbell Overhead Press - -4 x 4-6- (leave 1-2 in the tank)-
7: 07 - Underhand DB Bench Press - -3 x 8-10--
7: 58 - Abduction Rows - -3 x 10-12--
8: 31 - DB Floor Flys - -3 x 10-12--
9: 16 - Triceps Close Grip Bench Press - -3 x 6-8- into --
9: 39 - DB Curl of Choice - -3 x 10-12--
10: 05 - Pushup Plus - -3 x F-
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jbuns63
Hey Jeff, love the videos. I-ve been watching for quite awhile. I-m ready to invest in a program that will get me in great shape including Tailored workouts, meal plans (at least knowing what to eat and what to avoid, and better understanding of how to burn fat. Question, what-s the main difference with how you approach the process and someone like Vince Sant - Professional Fitness Model, Certified Personal etc.
I-ve seen his promo videos and they are interesting.
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Hey Jeff, love the videos. I-ve been watching for quite awhile. I-m ready to invest in a program that will get me in great shape including Tailored workouts, meal plans (at least knowing what to eat and what to avoid, and better understanding of how to burn fat. Question, what-s the main difference with how you approach the process and someone like Vince Sant - Professional Fitness Model, Certified Personal etc.
I-ve seen his promo videos and they are interesting.
reply
Mat
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
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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
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Simon
Jeff, can you give the reasoning on why the added triceps exercise on pull days and the added bicep exercise on push days. I currently add more volume to biceps on pull days and triceps on push days, as i thought that working these out two days in a row would be insufficient rest. Would be eager to hear the pros/cons of each.
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Jeff, can you give the reasoning on why the added triceps exercise on pull days and the added bicep exercise on push days. I currently add more volume to biceps on pull days and triceps on push days, as i thought that working these out two days in a row would be insufficient rest. Would be eager to hear the pros/cons of each.
reply
Bones
Hey, can someone help me answer this question, regarding the order:
Is it 1,
Pull 1 & Push 1 and the Legs.
(Pull 2 & Push 2 and then legs)
or
Is it 2)
Pull 1 & Push 2 and then Legs.
(Pull 2 & Push 1 and then Legs)
or
Is it 3)
Pull 1 & Pull 2 and then Legs.
(Push 1 & Push 2 and then Legs)
reply
Hey, can someone help me answer this question, regarding the order:
Is it 1,
Pull 1 & Push 1 and the Legs.
(Pull 2 & Push 2 and then legs)
or
Is it 2)
Pull 1 & Push 2 and then Legs.
(Pull 2 & Push 1 and then Legs)
or
Is it 3)
Pull 1 & Pull 2 and then Legs.
(Push 1 & Push 2 and then Legs)
reply
Martim
Thanks for all your videos! I have a question though. I-ve been doing PPL my first year of training and got amazing results, and I-ve always done like 5 chest exercises, 3 shoulders and 3 triceps on Push day, and seeing all these videos with so few exercises makes me wonder if they are enough. any thoughts on this?
reply
Thanks for all your videos! I have a question though. I-ve been doing PPL my first year of training and got amazing results, and I-ve always done like 5 chest exercises, 3 shoulders and 3 triceps on Push day, and seeing all these videos with so few exercises makes me wonder if they are enough. any thoughts on this?
reply
Alexandru
Does the order matter in any way? I was doing pull legs push rest, in order to give my elbows some recovering time and I started feeling it a bit for my back and hips after about 2 months. Now I switched to pull push legs rest, to see if it will suit me better.
reply
Does the order matter in any way? I was doing pull legs push rest, in order to give my elbows some recovering time and I started feeling it a bit for my back and hips after about 2 months. Now I switched to pull push legs rest, to see if it will suit me better.
reply
richarizardplays
searching through the comments but can't find an answer: what does leaving 1-2 reps in the tank exactly mean? from other searches what I can understand is that if you can do a weight with 6 reps max, you just do 4-5 of it. Is that correct?
reply
searching through the comments but can't find an answer: what does leaving 1-2 reps in the tank exactly mean? from other searches what I can understand is that if you can do a weight with 6 reps max, you just do 4-5 of it. Is that correct?
reply
Dhruv
Question (i am a beginner) - Do we have to do these 2 push workouts on the same day cause they seem like a lot.
I am assuming that Push 1 has to be done on let's say Monday, and then you do Push 2 after 3 days which is Thursday.
Am I right?
reply
Question (i am a beginner) - Do we have to do these 2 push workouts on the same day cause they seem like a lot.
I am assuming that Push 1 has to be done on let's say Monday, and then you do Push 2 after 3 days which is Thursday.
Am I right?
reply
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