The Ultimate Push-Pull Leg Workout Series: Push Day 1

Welcome to the first episode of the Ultimate Push-Pull Leg Series! In this video, we dive into our first push workout of the week, targeting the chest, shoulders, and triceps. Over the next six videos, I will guide you through the complete week of workouts. If you want to get your hands on the entire push-pull legs hypertrophy plan, it’s available now at jeffnipper.com. Let’s get started!

Warm-Up Routine

Before we jump into the main workout, it’s crucial to prepare our bodies. A quick warm-up of five minutes on the treadmill or StairMaster, coupled with dynamic upper body drills like arm circles and cable external rotations, will set the stage for our session.

Bench Press: Max Effort Set

We begin with a single near-max effort set of 3 to 5 reps on the bench press. Prior to this, perform a full warm-up pyramid to get the blood flowing. Here’s how to set up:

• Establish a comfortable arch on the bench.
• Ensure stability by pinching your shoulder blades together.
• Maintain three points of contact: your butt, upper back, and head.

Lower the bar to your chest and press up explosively. For those who prefer, substitute the bench press with a flat dumbbell press or machine press.

Larson Press

Next, we’ll perform two sets of 10 reps on the Larson press. This variation eliminates leg drive by keeping your feet flat on the bench, thus isolating the pecs, front delts, and triceps. Use a slightly closer grip to increase the range of motion and emphasize the upper pecs.

Arnold Press

Moving on, we’ll do three sets of 8 to 10 reps on the standing dumbbell Arnold press. Start with the dumbbells facing palms in, then rotate as you press. This exercise balances shoulder development by targeting both the front and side deltoids.

Cable Press Around and Static Stretch

Next, we’ll superset two sets of 12 to 15 reps on the cable press around with two sets of a static pec stretch, holding for 30 seconds. This exercise targets the end range of motion for the pecs, which is often neglected in other movements.

Crossbody Cable Y Raises

We’ll follow this with three sets of 12 to 15 reps on the crossbody cable Y raises, which provide a better stretch for the delts compared to traditional lateral raises.

Tricep Superset

For our tricep work, we’ll perform a superset of three sets of 8 reps each on the squeeze-only tricep press down and the stretch-only overhead tricep extension. This will effectively target different aspects of the tricep muscle.

Finishing Off

Finally, we’ll wrap up with two sets of 10 to 12 reps on the crossbody tricep extension to add extra volume. Varying your shoulder position can impact which region of the triceps you emphasize, so it’s wise to include a variety of movements.

Conclusion

That concludes our first push workout! If you’re eager to dive into a full week of training, check out my newly launched push-pull legs hypertrophy system at jeffnipper.com. This program includes 12 weeks of workouts with detailed guidance, exercise demos, and more.

Thank you for joining me today! Don’t forget to like this video and subscribe for more content. See you in the next one!