Table of Contents:
How to PROPERLY Perform a Glute Pull Through | Fix Your Cable Pull Through Form NOW!
Video taken from the channel: Colossus Fitness
Push Pull Exercise Variations using the Cable
Video taken from the channel: Precision Movement by Eric Wong
Push Pull Exercise Using the Cable Crossover | FightCampConditioning
Video taken from the channel: FightCampConditioning
Cable Push Pull
Video taken from the channel: StKatesAthletics
CORE exercise Cable Push-Pull
Video taken from the channel: stevemoyerfitness
The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)
Video taken from the channel: Jeremy Ethier
The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)
Video taken from the channel: Jeremy Ethier
Step 1: Set the cable system to the middle notch position so that the handles are approximately waist height high. Step 2: Grab one of the handles with each of your hands. Step 3: Rotate your body to the right so you are facing one of the pulleys and your back is facing the other. Step your Step.
The cable pull-through is a great compound exercise that trains the powerful muscles of the posterior chain which includes the hamstrings, the glutes, and the low back. In this version of it, you.Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you’ll do one set of A, rest as needed, then B, and repeat until all sets are completed for the pair.
Perform the remaining exercises as straight sets.But do note that the push-pull leg split can also easily be adjusted in a variety of ways to best fit your schedule. Now, the reason why this split is so effective for muscle growth is that it: Trains each major muscle group at the training frequency of 2x/week.Push routine For each exercise, do three sets of 12-15 reps. For the dumbbell chest press, do two additional warm-up sets of 10 reps each.
Pull Down Cable Crunches 4 sets of 10-15 reps Begin each exercise by doing a couple progressively heavier warm up sets, before moving into the working sets. When you can get all 4 sets of 10+.Cable machine exercises are an effective way to build strength in many muscle groups. Also known as pulley exercises, this equipment can add variety to your workout and help break a fitness.
Deadlifts are definitely one of the best exercises you can perform, They target mainly your legs, glutes, back and core and are usually performed using a barbell, but for beginners, there is a variation that’s becoming more and more popular – Cable Deadlift.. While at first glance, the Cable Deadlift might not look like the toughest exercise on the list, this compound lift will pleasantly.Push Pull Exercise Variations using the Cable Duration: 3:04.
Precision Movement by Eric Wong 11,869 views. 3:04. The Official Push-Up Checklist (AVOID MISTAKES!) Duration: 10:55.Standing Cable Fly Instructions Set both pulleys directly at (or slightly above) shoulder height and select the desired weight. Grasp both handles with a neutral grip and take a step forward to split the stance.
Press the handles to lockout while flexing the pecs and extending the elbows.PUSH/ PULL/ LEGS EXERCISES PUSH/ PULL/ LEGS EXERCISES Shoulder days are incomplete without lateral raises. It’s a staple after shoulder pressing exercise.
There is no doubt this exercise deserves to be a staple because of its key contributions to building that 3D shoulderlook. Here is why lateral raises with a cable is a better option.Cable Kickbacks exercises are potential glute exercises that are practiced using a cable machine. The workout helps to make your glute muscles stronger and well-toned.
The workout concentrates on improving all the three glute muscles (Maximus, medius and minimus) to help boost coordination.HOW TO PUSH & PULL & GUIDE: LEGS EXERCISES One of the more popular questions I get asked is what push, pull, and legs actually means. Push muscles include your chest, triceps, and front delts whereas pull muscles include your back, biceps, traps, and rear delts. I think legs is self explanatory but just to be safe, legs include quads, glutes/hamstrings, and calves.
Grab the ends of the rope in each hand with your back facing the weight stack so that the rope is between your legs. Step 2: With the rope between your legs, bend over at your hips and knees and lower your torso until its at a 45-degree angle.The push-pull plan also allows you to use something called microcycles.
With microcycles, during one session, you can use heavier weights for more strength-style training. Then, for the next session, you choose lighter weights but complete a higher amount of reps for a more hypertrophy (muscle building) workout.
List of related literature:
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from Chinese Medical Qigong | |
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from Pilates Anatomy | |
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from Body by God: The Owner’s Manual for Maximized Living | |
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from Applied Exercise and Sport Physiology, With Labs | |
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from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
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from The Lazy Girl’s Guide to Being Fit | |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
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from Natural Bodybuilding | |
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from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance | |
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from Optimal Muscle Training |
160 comments
Hope you guys enjoyed part 1 of this highly requested series! Didn’t have to wait too long for it, right? As mentioned in the video, you can download the free PDF of this workout here: https://builtwithscience.com/pushworkoutPDF/. I put in a ton of effort into the video and PDF, so please return the favour by simply giving the video a like and leaving a comment! Cheers!
Great video, but these workouts are way to less for me. I do atleast 5-6 chest exercises, 3 shoulder and 3 triceps.
Can you give us a program for 4 day workout that includ push,pull and legs exercise
No unsolicited bs vlogs or long ass intros, STRAIGHT to the point… I LOVE YOU!!!! ❤️
Hope you guys enjoyed part 2 of this highly requested series! As mentioned in the video, you can download the free PDF of this workout here: https://builtwithscience.com/pullworkoutPDF. I put in a ton of effort into the video and PDF, so please return the favour by simply giving the video a like and leaving a comment! Cheers!
This is just copy and pasted from Jeff Nippard’s channel with minimal effort to change it .
I can’t thank you enough for these videos. They keep me motivated for every session. ✌️
Thanks for the awesome video. I tried doing this at home with a dumbbell due to quarantine but when I do this exercise i feel lower back pain the next day but my gluteus and hams are burning. What could I be doing?
how do split the schedule if I want to hit every muscle twice a week if Thursday, Saturday and Sunday are the only days I can rest on
When I perform this exercise, I consistently feel tension in my lower back. I make sure to use a reasonable weight resistance and keep a neutral back. Any thoughts as to why I feel it more in the lower back and not much in the glutes? Thanks
10:08 I don’t get what he mean by “switch out the exercises” accordingly… Could someone please have the patience to explain to me? I would really appreciate that
Hi Jeremy! Love your contents, all of my workouts are based from your work! Can you please do a UPPER LOWER body serie for 4 days in the week?
Thank you!
Thanks! This video really helped me to teach this exercise even better to my clients! Thumbs up!
1:40
Incline Barbell Bench Press
4:30
Standing DB Shoulder Press
5:45
Paused Flat DB Press
7:22
Lean-Away DB Lateral Raise
8:27
Seated Decline Cable Flies w/Supination
9:24 Incline DB Overhead Extension
9:58 sum
What about the second push workout of the week Jeremy? I dont think this playlist of PUSH PULL LEGS WORKOUT ROUTINE is complete with just one video if each. I hope you can do another video about that to complete all week.
I don’t have the facilities for the underhand grip pull downs. Can I just do chin ups
Does anyone know any substitute for the seated decline cable fly?
This means that the previous video about the number of sets means the sets per exercise no per muscle, right?
What do you recommend for sets/reps? “Weight that you can handle” = moderate loading or should I really push it..? Thx
Hey guys. Beginner here. May I know what would be a great alternative for seated decline cable flies? I don’t have those equipment. I only exercise at home. Thank you for those who can recommend something as an alternative.:)
Hi Jeremy. Im writing from Italy, thanx for helping us to improve our workouts expecially in this period! I have a question: I’m not able to train with a machine for the rev grip lat pulldown. Could the Chin Up be a good alternative or you have a better suggestion? Cheers
Hi Jeremy, I don’t have a barbell at my home, can the first exercise be substituted with something similar but with dumbbells?
So regular bench press is no longer going to be in my workout routine?
great video! This affirmed most of what I was doing on pull days and I will now add face pulls to the mix; thank you for posting.
I can’t believe this content is free tbh. Keep being awesome, Jeremy!
What about friday?
How am i suppose to perform excercises on the second day of push excercises?
Nice content bro. Hopefully you can do videos about free weights trainings as well.
How do people incorporate ab work with the push and pull routine?
I only been following your channel only for a few days, but I absolutely love every video. They are so freaking helpful, so thank you for sharing all this
Your channel is probably the best informational channel in bodybuilding tips.. great work
I like this one. But sometimes i get weird looks doing it.:|
I’m doing the push/pull/legs split twice a week, every push day I am doing 5 exercises for the chest 3 exercises for the shoulders and 3 exercises for the triceps and I was just wondering if this is considered to be over training. It can take me one hour and a half to finish the workout. Does anyone know if this is overtraining?
so when it says do 3 sets and rest 2 minutes or whatever… Do you do set>rest or set>set>set then rest?
How can I replace the seated decline cable? With dumbbells if possible
Hey, if I do push pull legs push pull legs rest would that be over training considering that I only have one day rest so that it fits into 7 days
For the reverse lat pull down, my arms don’t have great rotation and causes some discomfort. Any alternative to work the upper lata? Thanks for the help. The push pull legs series are very helpful!
can i do this routine but i start the second ppl in the week at thurday? So Monday Tuesday Wednesday I do the first ppl and Thurday Friday Saturday I do the second? because I didnt have time for gym in Sunday
No deadlift? This ain’t pull day bro. Pull up, deadlift, bent over row. Essential to any pull day
The information provided in this PDF is for educational purposes only. Jeremy
Ethier is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice and should be performed solely at your
own risk. It is not intended to diagnose, treat, cure, or prevent any health
problem nor is it intended to replace the advice of a physician. Always consult
your physician or qualified health professional on any matters regarding your
health and/or engagement in physical activity. No part of this report may be
reproduced or transmitted in any form whatsoever, electronic, or mechanical,
including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author
(Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be
copied or used for any purpose without express written consent.
Superb! The content, the editing, the flow everything is amazing about this video!
hi jeremy, when you say for the subsequent weeks, you said ‘switch up the exercises accordingly’ what do you mean by that?
i can’t seem to do this exercise without hurting my forearm muscles. any suggestions what i’m doing wrong please?:(
Great Video and content Jeremy will definitely give this a try thanks bro
1:55. Your back is so arched that u are basically doing a regular flat bench workout. plus thats not good for your spine and can cause leg muscle spasms
so how long should one stick to the same workout routine say i follow his 3 videos?
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
One of the best instructional videos I’ve come across! Subscribing now!
During quarantine, would anyone have a substitute for the decline cable files.
Bro please just make complete workouts like chest, lats, and shoulders for build muscle And also a mention important excersice for mass & shape.
Thank you jeremy
Any kneeling face pulls and reverse grip pulldowns alternatives? I have bench, dumbbells and barbells
Followed this routine but my arms are done when i get to the flat bench press…. advice?
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Thank you Jeremy for this well explained video with all the details. I was wondering if there is another exercice to replace the SEATED DECLINE CABLE FLIES W/ SUPINATION? Thanks in advance
im finding it confusing on what the second pull day should be
Chest & shoulders I feel like you can do in 45 mins but IMO doing triceps, chest & shoulders and then abs at the end (AthleanX 8 min ab workout) is quite difficult to smash out in 45 mins not to mention face pulls, YTWLs or mobility work you’d be in the gym for 2 hours.
Luckily I have access to a home gym but I can’t imagine how long it would take for those in a commercial gym having to wait to use equipment etc.
I’m a visual and auditory learner, the verbal directions with the visual is perfect. It finally clicked on how to perform this exercise! For a beginner in weights. Do you think to
Grow the glutes, one should start with low weight high rep or high weight low rep?
I don’t have access to the equipment for exercise #5 at 8:29.
So what would you say is a good replacement for the “Seat Decline cable Flies”? Cheers!
Butterfly reverse or face pulls? Some say buttetfly reverse is best for rear delts and some swear on face pulls. I dont know
Thanks. I did this for the first time and I knew something was wrong because I could not feel it in my glutes. I will try again this week
if you people need to get ripped immediately without spending a one another minute in the gym, then you should check out this video tutorial SIXPP.COMNie pytaj próżno, bo nikt się nie dowie. Jaki nam koniec gotują bogowie, I babilońskich nie pytaj wróżbiarzy. Lepiej tak przyjąć wszystko, jak się zdarzy
Thanks for the vids. Could you talk about DHEA with DIM for men over 50?
Damn, I was excited to see the pull one because I did the push workout yesterday. But I can’t even do half of these workout because I only have dumbell and barbell at my home. Anyone can suggest good alternative for the lat machine workout?
You should post videos covering the second workouts in the week
How many exercises should you do for your pushing and pulling muscles
1:30 Pull-Ups / 2:50 Kneeling Lat Pull-downs
3:06 Barbell Row
4:14 Reverse Grip Lat Pull-downs
5:33 Chest-supported Rear Delt Row
6:55 Narrow-grip Barbell Curl
7:39 Face-Pulls (Kneeling & Lying)
Thank you so much sir.. You do really put a lot of efforts for sure..
Hey @Jeremy Ethier or Anyone else really, What Alternatives could i use for the Reverse Grip Lat Pulldown, Kneeling Face Pulls, Lying Face Pulls and maybe even the Pull Up(Although i could use the Racks that i have and then do Pull ups so this one isn’t that Important). I have a Adjustable Bench, Curling Bar, Longbar, Dumbbells and Racks.
For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?
what about deadlifts? Aren’t they one of the best exercises for back?
what are the alternatives of the last face pull exercise please help me with this
IGNORE (I edited another comment for myself)
1:33 1 Pull Ups/Kneeling Lat Pulldown 2:50
3:13 2 Barbell Row
4:21 3 Underhand Grip Lat Pulldown/Chin ups
5:35 4 Chest Supported Rear Delt Row/Dumbbell Rear Delt Row- 6:45
7:00 5 Narrow Grip Barbell Curl
7:45 6 Face Pulls (2 types)
8:24 Summary
8:26 Workout Plan
–
This shit is not meant for short ppl lol cable keeps violating me
This video is awesome but could anyone recommend an alternative for face pulls and lat pulldowns? I’m working out from home and don’t have those machines. I have free weights tho
ey man i just watched your video #crisp if you could check out my channel AND support that would be awesome
This is a real quality content thank you bro you got another lifetime subscriber
i started doing this and got so much back pain i am now afraid to do it again
(Gymnewbie here) Why are there so few exercises for the biceps?
Anyone know when the Legs workout for this is coming out?
Better just keep skipping legs and check back in a month or two
What’s an alternative for the cable exercise? I don’t have that machine.
Will you do a video of how to minimize traps development? It’s one of the most common questions that female clients
How many exercise in every muscle chest, tricep and shoulder ist ok include super set bec. Ithink when you do that exercise one by one your wasting time. Please i need advice good man more sub to come.
I’m just wondering if it’s possible to use the straight bar/EZ bar instead of the barbell?
This was absolutely great. All the information and science behind each workout along with an example was extremely helpful
Hey Jeremy, what could I substitute the Reverse Grip Lat Pulldown with if I don’t have a cable machine?
Hey Jeremy, awesome content! Small error @ 8:27 if you didn’t notice. “Novice lifters stay lifters stay on the lower end”. You correct my form, I correct yours:D Cheers!
How about if we don’t have face pull machine? Which excercise can replace?
Does it make any difference if you use a dumbell on the first exercise and a barbell at the third?
I’ll be trying this today since my goal is to get a pull up.
Thank you for this info!
Bro i can’t understand your split first Monday push and next Monday Rest us the circulation is propere
I don’t really enjoy doing deadlifts, but I heard they are very good for back growth. Could you gain muscle mass still as efficient without it?
what exercises can I do alternatively for the reverse grip lat pull downs and the face pulls because I don’t have the equipment to do these and I still want to target these muscles.
i seriously cannot believe this stuff is free. this is ridiculous.
How do you advice incorporating abs into this three-part routine?
Why do I also feel it in my arms when I do this?! Am I doing it wrong?
How many days do I excercise abs in a week,I want to develop my abs and need better program thanks
When should we add deadlifts to this regimen?? I mean how to incorporate it so that you can still do the leg workout next day…??
Good stuff. I recently switched to the push, pull, leg to stop going 5 day a week lol.
Hey jeremy….i just wanted to know you have only added one variation of biceps curl to the exercise… Does that hits all the heads including radialis brachialis
May I ask how much time this workout is supposed to take? This seems to me like at least 90 min workout.
Forgot to mention, what’s the alternative for Seated decline cable flies? I’m having difficulty with the machine at my gym? And we have Sundays off in Pakistan; therefore, I’m doing Minday Push, Tuesday Pull, Wednesday Legs, Thursday Rest, Friday, Push, Saturday Pull, Sunday rest. Kindly tell me if this is alright. Explain this and the previous questions asked earlier all at once. Thank you.
Yah there’s no way I can do this workout and not have the young chicks laugh at me. I workout at a YMCA and around the time that the high school / college crowd shows up.
I’ve been using this workout for a while and I’m really happy with it but I don’t understand why is there only one exercise for the biceps and in the push one for the triceps. I grow in everything except arms, would it harm if I do more exercises for these muscles or should I add an arm day in my routine?
Bruh if I lay down doing face pulls at my gym people will look at me in confusion and disgust
No much words can express this…Brilliant, Excellent and Thank you.
so when it says do 3 sets and rest 2 minutes or whatever… Do you do set>rest or set>set>set then rest?
When I do reverse grip lap pull downs my forearms get tired before my back muscles any tips?
Simple and clear explanations with good visual examples! Happy to see I’m doing this correct! Thanks guys! Thumbs up!
Why should I listen to you? You have no muscle. Your not Jeff Cavalier Athlean x. Quit it kid.
Big thanks Jeremy great stuff as always, I tried your total body A B workouts for a few months and got good results, but I decided to try the push pull legs to amp up the volume. I tried this one today and it’s a killer. Tough but has great diversity and definitely works all areas.
I feel like doing only 3 chest exercises or even only 1 triceps exercise is not enough (I haven’t tried the workout yet). If i’m wrong tell me why
l loved how you edit your videos. it made it more education and easy to follow. can’t wait to see more.
Dang, that is Sweet!! Im going to try that at lifetime fitness today!
Since the weights is pulling you backward, lean forward during the exercise will help with balance.
Oh great! wish I saw this video before I did this exercise today. Now I have to do it all over again.
Push 1: Push up + Jump rope
Pull 1: Pull Up + Dead hung
Legs 1: Split squat + Abs
Push 2: Dips + Jump rope
Pull 2: Inverted Row + Dead hung
Legs 2: Lunges + Abs
Am I supposed to feel it in my back? Because I everytime I do this my back feels the burn together with my glutes.
Also, is it just me or does the rope always graze my crotch slightly all the time?
Information and enjoying video brother, I should create a glute workout video soon too ✊
Great video, easy explanation and good demonstration. I’ll definitely incorporate this exercise next time I’m at the gym (today)
I thumbs up for the hot buff guy doing the glute pull thrus lol
Pull through Is like hip trust but in the cables? Am I alright?
Video is great. Would be even greater if you could give a modified version for home workouts using limited or no equipment or stuff around the house, as I am quarantined at home like millions of others, with no way of getting to a gym with specialized equipment for the foreseeable future.
my sad glutes don’t feel this exercise even though my form is exactly like this videos. i only feel it in my hamstrings. any tips?
Approved by athlean x. Facepulls. Last but not least. Good video
Does anybody have an idea on how to replace Reverse Grip Lat Pulldown and Face Pulls if i only have access to dumbells, barbell and bench?
I always do cable pull through exercise but I don’t feel it in my glutes, I feel it on my shoulders my arms! I’m gonna try it for the next time…
Am I the only one who likes to hit rear delts on push and pull days? One of those muscle groups you can hit everyday IMO.
would decline dumbbell flies be a good alternative to the seated cable fly?
I can leg press over 400 lbs but this exercise kicked my ass (haha). I started at 30 lbs! Thanks for the video.
Guys, add hip thrust & glute pull to your programme for sure. Some people assume they are useless but believe me you won’t regret that. Especially your gf will be really happy 😉 If you use L-arginine + Tribulus as supplements on top of that, you will literally turn into a sex machine:)
Proper distance is halfway between too far and not far enough? Not being a smartass, I was hoping for something like, “approximately X inches from the machine.” I’m new to this stuff and such information would be appreciated. Otherwise excellent video, thanks!
I can’t watch you guys. I don’t actually listen to you. You’re too cute!
Lol tried it yesterday. Got it wrong at first and was kinda embarrassed performing it in front a bunch of guys but it was great exercise in the end!:)) I kinda wished more people did glute bridges or cable pull through so I don’t feel so lonely
Thank you for the tutorial! You’re like a big brother showing me how it’s done, and it helps to know I’m in good hands.
4:27 “I really hope this video helps you guys OUT.” Somehow when that slipped “out,” it was clear you are Canadian.
Lets say I follow this routine of PUSH/PULL/LEGS/REST/PUSH/PULL/LEGS/REST Where do I incorporate my HIIT Cardio? (I wanna get rid of my fat, Im skinny fat)
Why do you seperate the exercises for each muscle group? Why not hit all the chest exercises, shoulder exercises and triceps workout consecutively
would you recommend the kneeling lat pulldown over an assisted pull up??
I lost it when you were standing way too far apart hahah great video btw, thank you for explaining this so easily
Dude, all your free info is good but how much better can your paid material be?
It would target ur gluteus more if u moved the cable up more with it being so low to ground it hits the hamstrings more…just under my butt is where I place it and it makes a big difference
1:33 1 Pull ups
3:13 2 Barbell Row
4:21 3 Reverse Grip Lat Pulldown
5:35 4 Chest Supported Rear Delt Row
7:00 5 Narrow Grip Barbell Curl
7:45 6 Face Pulls
8:26 sum
Hey @jeremyethier, really enjoy your workouts. Currently working on your shred book. Listen I tried to add more weight one day for the Flat dumb bell exercise and felt a bad pull on the back of my should which made the PULL exercise a bit hard the next day. ANY recommendations for when you feel something like that do you just rest? Stick to lower weight? I’m all ears for suggestions. I just don’t want to stop and lose any progress I’ve made.
You guys are doing a great job. Quick videos straight to the point and excellent teaching. Thanks
super cool.. doubt.is it okay..if we change the order of exercises or we need to do the same order??
Seeing this for the first time…..mmmm who do we have herea delicious snack ❤…I am a sinna who’s probably gonna sin again lord forgive me
Hello there, are these 6 exercises for 3 muscles enough twice in the week? Like there are plenty of exercises for the chest, shoulders and triceps are being skipped. Kindly explain it and include Pull and Legs exercises as well. Thank you.
Any tips for shorties? I feel like I’m too short to do these properly
That a perfect exercise I always play it after back exercises..it’s help me a lot..thank you
Does anyone have any alternatives for the reverse grip lat pulldowns and both the kneeling and lying face pulls? All i have right now is a bench, dumbbells and barbells
I feel this a lot in my lower back, probably more so than in my glutes. Any advice?
Also, how much weight do you use and what sets and reps would you recommend?
I do 20kg 3 x 10 but I’m closer to the pulley as the weight unbalances me and pulls me back
Hey guys. I currently have an anterior pelvic tilt and this video helps me a lot! Thank you so much! Subbed.
I felt this in my gluteus and also lower back? Am I supposed to feel it in my lower back as well, like just above my glutes
Does this hurt anyone’s crotch by the way? The rope is usually scratching my crotch area on my pants…
Hello. I asked when doing this action, I squeeze the buttock area. So my thighs are tightened. thank you
can’t be doing this with all these teenagers during spring break
Guys can i ask something? So for the 2nd push day, instead of doing dumbell bench press, i should do barbell bench press right?
I squat (front and highbar) along with heavy leg press 2-3 times a week. is this exercise really worth adding? thanks for the videos
Never seen this before. Definitely gonna have to try it out, thanks!
Shoe game on point keep it up with these vids boys they’re killer #teamcolossus
Kyle looks a bit like a Canadian Matt Damon. New sub after seeing him puke a burger in the 10k challenge lol hehe. Just kidding (not really) you guys have great content!