The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)

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IN THIS VIDEO ▹

Scientific References:

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GET MASS (Research Review):

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MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Day 25

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This video was edited by me using Final Cut Pro X

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I'm 5'5, 177 lbs

[adamaraujo]

0:58 Bench press 4 x 4-6 reps
6:18 Incline Cable FLy 3 x 12-15 reps
7:45 Standing Dumbbell press 4 x 10-12 reps
8:56 Egyptian Lateral Raise 4 x 12-15 reps
9:44 Tricep Pressdown 4 x 12-15 reps
10:50 Static Dumbbell holds 2 x 60 second holds
11:50 (OPTIONAL) Rope Face Pull 3 x 20 reps

For those who frequently come back like I do

[patrickconrad]

Haha I tried the static dumbell holds and an old man at the gym walked over and said "I think you have too much weight there." He thought I was doing dumbell press and was stuck for like 2 minutes 😂😂

[Namdaq]

1. Heavy Wide Grip Bench Press (4 sets x 4-6 reps)
Straight sets* (same weight) x RPE 7-8
2. Incline Cable Flye ( 3 sets x 12-15 reps) upper pec isolation*
3. Standing Dumbbell Press ( 4 sets x 10-12 reps)
4. Egyptian Lateral Raise ( 4 sets x 12-15 reps)
5. Tricep Press Down ( 4 sets x 12-15 reps)
One arm overhead tricep extension ( 3 sets x 12-15 reps)
6. Static Dumbbell Holds ( 2 sets c 60 sec hold)
7. Rope Facepull ( 3 sets x 20 reps)

[travis_approved]

Okay I can finally say I’ve found a fitness channel I actually trust. Your focus on science instead of emotion is honestly key for me so thank you.

[t-amirsubhanikhan]

Man the hardwork put in these researches are real

[jefficiency]

Jeff you’re seriously the best in the industry. You make informative content, you don’t push bs supplements on your audience, and most importantly you aren’t a fake natty. Keep being an example in an industry where so much misinformation and corruption exist

[jasontoh]

1) Bench press 4 x 4-6 reps 0:57
2) Incline Cable FLy 3 x 12-15 reps 6:18
3) Standing Dumbbell press 4 x 10-12 reps ​7:45
4) Egyptian Lateral Raise 4 x 12-15 reps ​8:56
5) Tricep Pressdown 4 x 12-15 reps ​9:44
6) Static Dumbbell holds 2 x 60 second holds ​10:50
7) (OPTIONAL) Rope Face Pull 3 x 20 reps​ 11:50​

[jordzisbordz]

Been doing this split for 6 weeks and I’ve found heaps of strength gains, love your work Jeff thanks so much !

[fareedjumah]

Dear Jeff,

Coming from a medical doctor, researcher, and a bodybuilding enthusiast, let me tell you that you are absolutely amazing. One of my all time favourite Youtube channels. More success to you. Keep up the good work brother!

[joshrivera]

This dude really pulled up an article in German. Respect

[KaleidoPod]

0:58 Bench Press - 4 x 4-6
6:18 Incline Cable Fly - 3 x 12-15
7:45 Standing Dumbbell Press - 4 x 10-12
8:56 Egyptian Lateral Raise - 4 x 12-15
9:44 Tricep Pressdown - 4 x 12-15
10:50 Static Dumbbell Holds - 2 x 60s
11:50 Rope Face Pull (Optional) - 3 x 20

[GreenLightningHood]

You forgot to mention that benching is just straight up fun.

[neelparmar]

Every Jeff on the earth does face pull after each workouts 😂😂😂😂

[lucaslehn]

I tried this workout today, had to substitute seated incline cable fly, for incline flys, but still, the pump was INSANE. Definitely going to try the rest of these workouts and focus on progressive overload. Thank you for the great content!

[jordanpahnke]

What I love most about this channel is your in-depth detail of each workout and how it fits into the program, backed up with your sources. Good shit man

[oxygenuptakekineticsPhD]

As a Ph.D student, I loved how you presented the research studies so anyone to check the research for themselves. Great job!

[McQzv]

Basically the Vsauce of fitness. Always articulate and well-crafted communication. Great job Jeff 👍

[aryanbashyry]

Full 1-Weel Push Pull Legs Work out

Push 1
0:58 1: Bench press 4 x 4-6 reps
6:18 2: Incline Cable FLy 3 x 12-15 reps
7:45 3: Standing Dumbbell press 4 x 10-12 reps
8:56 4: Egyptian Lateral Raise 4 x 12-15 reps
9:44 5: Tricep Pressdown 4 x 12-15 reps
10:50 6: Static Dumbbell holds 2 x 60 second holds
11:50 7: (OPTIONAL) Rope Face Pull 3 x 20 reps

Pull 1
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
- 5A: Rope Face Pull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps

Legs 1
1:07 1: Squat - 3 x 4-6 (Rpe 8-9)
​6:44 2: Romanian Deadlift - 3 x 8 (Increase 1 Rep Each Week)
​8:30 3: Walking Lunges (Optional) - 2-3 x 20
9:33 4: Single Leg Extensions - 3 x 10
10:19 5: Single Leg Lying Leg Curl - 3 x 8 (toes down) + 4 (toes up)
11:24 6: Single Leg Press Calf Raise - 3 x 10-12
11:39 7: Seated Calf Raise - 3 x 20



Push 2
0:45 1: Overhead Press: 4 x 6-8
1:38 2: Close Grip Bench Press: 3 x 8-10
2:30 3: Incline Dumbbell Fly (Optional): 3 x 10-12
4:23 4: Rope Upright Row: 3 x 12-15 Band Lateral Raise: 3 x 12-15
6:42 5: One-Arm Overhead Tricep Extension: 4 x 12-15
7:39 6: Medicine Ball Pushup: 2 x RPE 8

Pull 2
0:28 1: 1-arm Lat Pull-Ins: 2x15-20 - light warmup sets
0:50 2: Eccentric-Accentuated Lat Pull-downs 3x8-10
2:53 3: Chest Supported T-Bar Row w/ Band 3x10-12
4:40 4: Machine High-To-Low Row 2x12-15 - one arm at a time
5:19 5: Kneeling Cable Pull-Over 3x15-20 - longest rope handle available
6:25 6: Snatch-Grip Barbell Shrugs 3x12-15
7:02 7: Reverse Pec Deck SuperSet 3x12/12 of delt dominate / trap dominate reverse flyes
8:07 8: Enhanced Eccentric EZ Bar Curl 3x10-12
8:51 9: Dumbbell Curl Tri Set 2x12/10/8 - reverse grip dumbbell curl/hammer grip curl/supinated dumbbell curl

Legs 2
1:55 1: Deadlift 4 sets x 4 reps (RPE 6 - 7) (75% 1rm)
5:28 2: Deficit Bulgarian Split Squats 3 sets x 10 - 12 reps
6:33 3: Hip Thrusts 3 sets x 15 reps
8:00 4: 3 sec Eccentric Goblet Squat 3 sets x 15 reps
8:47 5: Enhanced Eccentric Lying Leg Curl 3 sets x 10 reps
9:21 6: Machine Seated Hip Abduction/Adduction 3 sets x 30 reps
10:12 7: Standing Calf Raises 3 sets x 10 reps

Please like 😄

[john_leo]

We all have to appreciate the time and effort Jeff has put into including science into build muscle, greatly appreciated!!!

[MJB_]

Holy shit i havent watched ur videos in a while. I subscribed when u had 18k subscriber last year. Crazy growth!👏🏼