MY NEW TRAINING ROUTINE 2020
Video taken from the channel: Joe Delaney
Full Push Workout With Training Tips (feat. Feat Armando Mayr)
Video taken from the channel: Nathan McCallum
Push Pull Workout | My Full Body Workout Guide
Video taken from the channel: Kelsey Douglas
Bodyweight ONLY Push Workout (SETS & REPS)
Video taken from the channel: Tom Merrick
MODERN PUSH-PULL SPLIT | PUSH WORKOUT (1/6)
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Full-Body Push Workout Quads, Chest, Shoulders, Triceps
Video taken from the channel: musclemonsters
FULL PUSH WORKOUT With My Tips: Chest, Shoulders & Triceps | Zac Perna
Video taken from the channel: Zac Perna
Friday – Light/Moderate Push A. Leg Press: 4 x 6 or 2 x 12 B1. Bulgarian Squat: 4 x 6 or 2 x 12 per leg B2. Dumbbell Floor Press: (keep elbows tucked to emphasize triceps) 4 x 6 or 2 x 12 C1. Dumbbell Flye: 4 x 6 or 2 x 12 C2.
Tricep Concentration Extension: (lie on a bench with a dumbbell held.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.Get into a push-up position with your feet on top of the ball.
Begin by using your core muscles to lift your butt into the air, over your torso. This is the pike portion of the exercise. As you bring your body back down, allow your body to move along the ball until it’s under your knees and your arms are now out in front of you. This is the roll-out.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set.With precise amounts of creatine, alpha lipoic acid and dextrose, along with other tested ingredients, Cell-TechTM produces impressive musclebuilding results.
Simply mix 2 scoops of Cell-Tech in a shaker bottle with 12 ounces of water, drink right after you’re finished training, and you’re good to go.One standard looped resistance band is all you need to instantly create a challenging full-body workout. It lets you add challenge to basic bodyweight motions like pushups and squats, and it.The main benefit of push-pull training is adaptability and time-effectiveness.
This two-day push-pull routine can be broken down into four days by dividing the exercises between four days as.A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. With other types of workouts, you might have an upper body day, or chest day, or arm day, or leg day, or back and biceps day, or push day, or something similar.
Perform this full-body push–pull workout in three supersets. Complete the two movements in each superset for the prescribed number of repetitions or time, and then rest once you’ve finished both exercises. The routine, which you can perform up to three times per week, will take approximately 45 minutes to complete. Superset 1: Lower Body.A typical split will see you in the gym six times a week: push/pull/legs comprises Monday, Tuesday and Wednesday, which is then repeated – leaving Sunday as.
Full or Total Body Workouts are usually based around 2 or 3 workouts per week. Each workout aims to exercise all of your body using compound, functional moves such as squats and press-ups. It then leaves a few days between workouts for recovery.In designing such a routine, he follows the American College of Sports Medicine ‘s resistance exercise recommendations: Two to three full-body strength workouts per week 2 to 3 sets per exercise 8 to 12 reps per set.NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don’t need any equipment or weights!!
Targets the muscles of your whole body.Hold a handstand for 30 seconds. You can do the handstand using a wall for support. Place your hands about six inches back from the wall and get into a downward dog pose. Step one foot toward the wall and then kick your back leg up while focusing your eyes on the floor in front of you.
Once you can perform the workout as described, you can use the format as a template to build your own push–pull routines. The Workout. Perform this full-body push–pull workout in three supersets.
Complete the two movements in each superset for the prescribed number of repetitions or time, and then rest once you’ve finished both exercises.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal |
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| from Bodyweight Strength Training Anatomy |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Athletic Body in Balance |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Arnold |
62 comments
Great vid, could someone send me the plan please [email protected] gmail.com much appreciated.
Full routine on screen at 5:24. Demonstrations of exercises are timestapped below.
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A1: Pike Push Up 4-8 reps (4-0-1-0) ( 1:08)
SETS: 4-5 REST: 90-120s
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B1: Parallel Bar Dips 8-12 reps (3-0-1-0) ( 2:08)
B2: Push Up Bottom Isometric 20-30s ( 2:44)
SETS: 3-4 REST: Superset B1 and B2, then 90s
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C1: Support to Downward Dog 10-12 reps (1-0-1-2) ( 3:38)
C2: Overhead Tricep Extensions 10-12 reps (2-0-1-0) ( 4:35)
SETS: 2-3 REST: Superset C1 and C2, then rest 60s
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NOTE: (a-b-c-d) is the tempo. a is the number of seconds for the down motion, b is the number of seconds holding the bottom position, c is the number of seconds for the upward motion, d is the number of seconds holding the top position.
Followed you call and did what a sound lad got to do. Liked and subbed. love your vibe bro. keep it going
Just did this workout to a tee and i am so sore in places i havent been sore in awhile! My first push workout ever (was doing boot camp-style dropset circuits). THANK U ZAC truly awesome and im grateful for ur content!
Total workout:
High Incline press x 3 x 8-12
Flat machine press 3 x 12
(Standing military press 4 x 10
}
Seated cable fly x 4 x 15)
(Side raises triple dropset x 3 x 10/10/10)
Machine press 2 x 12
Rope pushdowns 2 x 12
Tricep dips 3 x 8
Dumbbell skullcrushers 3 x 12
hm interessant, wanneer pak je calves en abs? love from qatar
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 it does make more sense to hit more a variety (like all three heads of the tricep) each workout for the PPL but if that’s the case to hit all of it each push day what keeps you from doing the same workout every push day?
Hey Zac, What split is better for a beginner? The Bro Split or Push Pull Leg Split? I am trying to loose weight.
An entire workout video and you guys were never shirtless? Is that even possible?
Hey joey whats best excises to loose belly fat been out of the gym for a few years need to get the six pack back in
Is this program for only 3 weeks? Or is it OK for like 2 months
For any of you beautiful bastards the song at 8:56 is Rival x Cadmium Willow Tree
<3
hey do you also do skin tge cats on sets n reps? if yes how many
Man u did 3 exercises on the upper chest and anterior delt isnt that too much
This would be very optimal for strength gains. I do recommend a DUP, 6 day split, push pull legs though if you want both hypertrophy and strength gains.
Wearing the belt throughout the whole workout makes everything you say irrelevant lol
Hi mate the file isn’t downloadable anymore on we transfer anymore. I’m 3 days in and didn’t screenshot workout 4 & 5 haha.
anyone get this plan and want to send it to me? looks like im a few months too late
Does anyone have a copy of the program? The link in the description is no longer valid.
@JoeDelaney The download link for the workout spreadsheet has expired. Can you upload another one?
I feel wired doing push pull legs because I feel like I don’t really workout my chest or back when I do this
Second week on block A and absolutely loving this plan mate… I’m 25 from Manchester and Iv been training properly since about 18/19 and been getting bored for a while going to the gym and needed something new and different to start enjoying the gym again and this has done it! Love it when I’m there I’m not just working 1-2 body parts as that is something that I really lost interest in!
Nice one Joe!
Hey, your DL-link seems to not be working. Can you update it?
I tore my abs of the bone and got 2 hernias, 1 mth out from the body building Comp I was training for 2 yrs for.
LOVE the content you put out man, very well edited videos as well. You aren’t just a dull body builder like the rest of them… i actually enjoy watching your videos unlike the others who don’t joke around as much and have a good time. Keep up the good work brother! #staymassive
this is dope man! Love it, thanks for sharing! Keep up the hard wok.
Inspiring. Helpful. All around awesome per usual. Great video Tom.
These workouts are shit. Dont recommend u listen to this dude
I used to watch your videos to give me joke but they are actually now really informative and helpful. Thanks for the improvement while keeping the banter flowing!
we transfer link has been deleted? how can I download the program?
I did a massive push workout but the next day my back aches as well as my chest do you know why?
First Brandon, then Steve..and now Dylan. Cmon Zac, tell us the truth about your use 😉
Wtf this dis formed arm in that thumbnail? Been to Chernobyl lately?
I don’t really understand about the last part, can anyone explain what if i don’t want to train 5x a week?
Could you explain what do you mean with “tempo” (4-0-1-0) for example, please
Can someone please send me the link or copy to the workout nice one
I am now doing Push and Pull for 6 days a week and it is going great!
Ahahhahaha bro what was the last exercises last set ohh thats it im cooked i watched it over again������
How many days a week are u required to to work? Please answer
More push pull workout vlogs will follow soon!
This is A1 (Push), next = B1 (Pull), then A2, B2, A3 and the final workout = B3.
Make sure to follow this push pull workout vlog series to understand the whole program!
Amazing content!! Thanks for being a Champ Joe!
Could you be a double champ and re-upload this workout program? Missed the download the first time:/
Hey Joe. Following the three blocks 6 weeks if I understand what do you do next back to block A with more volume again? More intensity? A tweak of routine for the three blocks?
How does this fit into your wider periodisationis it goal driven, weak area driven? Will you take a few weeks off and then return to lower volume? Thanks Adam
Always make sure to wear a belt. Even when sitting on the toilette ������♂️
with push pull legs, how many sets per week does one need for biceps and delts?
Lmao why y’all taking advice from a roided dude that looks natty
No disrespect but does anyone else find that when pretty much any youtuber gives a breakdown of eccentric/concentric lifting speed, they never…EVER…actually follow that speed? for example that first exercise was given as a 4 second negative but it was two seconds at best. The positive phase wasn’t even a full second
Hey Joe, the Wetransfer link has expired. Is there another way to get the program? Sick video!
I would like to have your full body routine, can you send me it maybe to my e-mail address? It would be very amazing <33
Btw. love your content, i’m very happy that you have an english chanel
Whoever is in charge of that gym playlist is a true zyzz fan
how many exercises is ideal for a pull day? (intermediate lifter) almost advanced
Nice content, going to check out some more of your videos. I recommend FollowSM”.”com to help grow your channel!
Sounding fluently english man! Props ��
Great information on every lift and well explained about protein synthesis. Awesome video! ��
Overhead tricep extensions look challenging! Thanks for this video dude, learned quite a bit.
Hi Joe, I started block A, now I should be moving into block B, but the excel sheet is no longer available to download. Could you send me a copy please? Thanks in advance. ����
Hi what can I do instead of the parallel bar dip… I don’t have any at home and gyms are closed but even when they’re open I cant go because my son has additional needs & is vulnerabile. I’m trying to find push pull legs body weight routines to do at home ��
Could u share a second push workout that we could run with this one in a week as a Push A and push B?:)))
Tom, great tutorial! Searching for the push-pull-legs w/o at home. Innovative! Thanks
for those who want to download, I provide a link to the page where I found it: https://liftvault.com/programs/bodybuilding/joe-delaney-5-day-full-body-split-spreadsheet/
Man I love your videos, to be honest you get straight to the point! I’ve been reading programs& dieting and it’s like you said optimal vs wanting to keep doing it!
I’ve been running 3x full body (2 chest, 2 back, 1 shoulder, 1 arm, 2 legs) and on 2 off days a week is train for 30 min other parts briefly, like abs forearms traps etc. Not bad tbh. On different 3x focus days, I’ll add more sets of the body part and move them in the beginning of the workout! Cheers mate �� love the content
Hi Joe, Would it still be possible to download the program? Just found your video! Thanks man