Ultimate Push-Pull Leg Series - Episode 1: Push Day 1

Introduction

• First episode of the Ultimate Push-Pull Leg series.
• Focus on the first push workout targeting the chest, shoulders, and triceps.
• The series will cover a full week of workouts.
• Full Hypertrophy Plan available at jeffknipper.com.

Warm-Up

• 5 minutes on treadmill or stairmaster.
• Upper body dynamic drills: arm circles, cable external rotations.

Bench Press

• Warm-Up Protocol: Full pyramid warm-up recommended.
• Setup: Arch back comfortably, stabilize and tighten on the bench.
  • Pinch shoulder blades, tuck them down.
  • Roll elbows forward for stability.
• Technique:
  • 1 near max effort set of 3-5 reps.
  • Use a spotter to unrack the bar.
  • Ensure 3 points of contact: butt, upper back, head.
  • Lower bar with control, press with explosive force.
  • Elbow position: 0-30 degrees of tuck.
  • Adjust form if using a large arch to meet powerlifting standards.

Larsen Press

• Sets/Reps: 2 sets of 10 reps.
• Weight: 75% of the bench press top set weight.
• Setup: Legs flat on the bench to eliminate leg drive.
• Grip: Slightly closer grip for range of motion.
• Tempo: Smooth, controlled reps with a 1-2 second cadence.

Standing Dumbbell Arnold Press

• Sets/Reps: 3 sets of 8-10 reps.
• Technique:
  • Start palms in, flare elbows during press.
  • Focus on shoulder engagement and gradual weight increase.
  • Use belt and wrist straps for support.

Cable Press Around & Pec Stretch

• Superset: 2 sets of 12-15 reps each.
• Press Around: One arm at a time, press past midline for pec contraction.
• Pec Stretch: 30-second hold, increase muscle growth.
• Research Support: Inset stretching can enhance muscular adaptations.

Crossbody Cable Y-Raise

• Sets/Reps: 3 sets of 12-15 reps.
• Technique: Cross-body motion for a deep delt stretch.
• Anatomy Note: Targets different deltoid segments for balanced development.

Tricep Exercises

• Squeeze Only Tricep Press Down:
  • 3 sets of 8 reps, focus on the second half of the range.
• Stretch Only Overhead Tricep Extension:
  • 3 sets of 8 reps, focus on the first half of the range.
• Crossbody Tricep Extension:
  • 2 sets of 10-12 reps, varying shoulder angle for long head emphasis.

Conclusion

• Overview of new Push-Pull Legs Hypertrophy System available online.
• Program split into three phases over 12 weeks.
  • Phase 1: Moderate to high volume/intensity.
  • Phase 2: Low volume, ultra-high intensity.
  • Phase 3: Super compensation with high volume.
• Program includes spreadsheet, ebook, and video library.
• Designed for intermediate to advanced trainees.