My PULL Workout (2022): Back, Rear Delts & Biceps
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- Опубликовано: 16 фев 2022
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![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](/img/tr.png)
I have followed your earlier leg-push-pull series and gained 13kgs with the help of proper nutrition. I am at 65kgs now with my goal to move around 75kg this year. Thank you for these videos. Loved it.
What was the diet please share
keep grinding ♥️
Heyy man I have gained around same weight from 52 -66 around last 6 months. I have same goal of achieving 75 kg this year.
Yash could you please help me with my diet
How long did it take brother?
Lat pull down - 3×8-12
Machine row - 3-4 × 8-12
Lat pull over - 2-3 × 8-12
Peg deck fly - 3 × 12-15
Bicep curls - 3-4× 10-15
Same weight in all exercises
I'm confused
Same weight in all sets of a single exercise
@@erenjaeger9833 Use the weight that lets to hit the rep range proper, hitting more the rep range then increase weight
Reverse peg deck it is
Hello mate!
I have watched hundreds of videos on muscle training but I can confidently say that your tutorials are the best. Everything was explained perfectly well and immense information and the best part, it wasn't confusing at all. I am glad to have found your page. Imma stick to these tips and tricks henceforth. Sending regards and thanks from Paris!
So bro how was your experience? It's 1 year did u followed him And saw wonderful results? I am just curious about this training program
Bro you are such an inspiration, these workout programs are SOOO good!!
Biggest inspiration and guide for thousands...Keep hustling brother💯💯
I love this whole series, I follow Push Pull Legs routine and I am going to follow this religiously. One suggestion: while demoing the exercises, please zoom out a little so we can see the entire body form.
I’ve waited for this for so long! Thanks so much Saket - something always brings me back to your videos.
YESSSSS‼️ I WAS WAITING FOR THIS 🤩
Sameee
Bro this push leg pull series is awesome, so accurate and very very educational as well. Can you please make one more video in which you practically demonstrate the mistakes beginners do while doing these exercices so it would be very very helpful to avoid those mistakes and any possible injury. God bless you for your efforts to teach right exercices.
Bhai deadlift nhi marni chaheye fir??
@@Nndjsjsjsjsjwjwhbhai tu jab squat brabeel Marega leg day wo train ho jayega automatic
Bro you can train abdominal on legs day
Hi Saket.. I started training a few months back (had to leave cause of an issue) and followed the push pull leg that you shared 2 years back. I have gained 7 kg and am at 68 right now. Can’t thank you more for all these tips and am now switching to this routine that you shared a year back. Good to have a selfless guide like you🤟🏻🤟🏻
Please enlighten me I'm confused?
Was just waiting for it!❤️🙌
And I'll always remember that line of yours..."don't overcomplicate things."
thank you for the video saket. really helped me clear a lot of doubts. keep making videos like these and keep educating beginners like us
Watching your video after a long time, you impressed me by your efforts for this video🙌🏻
Thank you for the awesome video once again saket ☺These gonna be my new pull workout.. Let's get those gains 💪
Bro you are my inspiration i have seen you transformation shorts in RUclips and got inspired from that and followed you
Thanks for this will incorporate this in my future training splits.
Only love for you❤️❤️
Bro you are really awesome
You changed my life
Now I workout daily , eat healthy , meditate and now I am transforming myself to become better me and all credits goes to you thanks a lot Saket✨💓
Push day:-
Incline Barbell Bench Press-4x8
decline bench press-4x8
Flat bench press-4x8
Overhead Tricep Extensions-3x10-15
Lateral Raises-5x10-20
Tricep Pushdowns-3x10-15
Legs day:-
Hamstring Curl-5x10-15
Squat-5x8-10
Leg press-5x8-12
Calf Raises-5x10-20
Seated Dumbbell OHP-2-3x8-12
Pull day:-
Lat Pulldown-3x8-12
Machine Row-3-4x8-12
Lat Pullover- 2-3x8-12
Reverse Pec Deck-3x10-15
Bicep Curl-3-4x10-15
Btw love you bro❤️
Thank you so much bro I was about to visit each video and you made it so much easier 🙏🏾🔥
@@MANISH-vk2zh can you tell me in shoulder overhead press n flys
Biceps curl n triceps exercises
U have to increase weight in each set or do perform all sets with same weight just like incline bench press??????
You have added extra exercise 🙂
@@amanupadhyay2142 remove candles from cake 😅
Bro you shouldn't have done that, now people won't watch his videos just coz you summarised it. If u can take your comment down if you really want to support him.
Thanks for the series bro resumed gym after 2 years and u posted exactly what i was looky for 👍
Bro when you came back to gym after 2 years, did you directly started ppl? I have came back after 1 year and i feel extreme soreness doing ppl from start itself.
Going to start my workout again from today highly inspired by you bro 💕 .. thanks and stay safe
Honestly i like the last push pull legs workout, as in that you've explained the warm up and stretching as well
Which is usually neglected by alot of beginners
Hi bro
I took you as my inspiration
I am a father of two and a middle class man I have been watching your journey i am amazed you deserve every bit of it...i have started my journey as well not a weight loss journey but gaining lean muscle... following your workout plans so far it's amazing...will update my physique in the next 7 months to you...u might see or not I will send to you....u will be my lil bro forever even though u don't know me... hopefully I will meet you someday my lil bro ❤️❤️❤️❤️❤️
This is so sweet. Thank you for leaving such a wonderful comment. So happy to be a part of your journey. Wishing you all the best sir!! Stay consistent & enjoy the process 👌🏻
@@SaketGokhaleVlogs fr it was wholesome :)
@@SaketGokhaleVlogs ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Full day of eating for beginners gaining meal plan 🎈👇
ruclips.net/video/U5dpxgaklbI/видео.html
this was so helpful, it was really good, thank you so much brother for making quality content 🙏
bro following you for a year now learned a lot from you still using your previous push pull leg split now gonna apply this one just waiting for you to reach 1 Million
You have great knowledge about each exercise 🙌, i much like these types of your video. Keep growing and keep sharing knowledge with us 🤭❤️.
WORKOUT ROUTINE(PUSH, LEG, PULL)
PUSH (Chest, Shoulders, and Triceps)
1) inclined barbell press 4×8
2) mechine chest press 4×8
3) dumbbell tricep extensions 3×10-15
4) lateral raises 5×10-20
5) triceps pushdowns 3×10-15
LEG (Quads, Hamstrings, and Calves)
1) seated hamstring curl 5×10-15
2) leg press 5×8-12
3) calf raises 5×10-20
4) seated dumbbell OHP 2-3×8-12
5) leg extensions(optional)
PULL (Back, Rear delts and Biceps)
1) lat pulldown 3×8-12
2) machine row or cable 3-4×8-12
3) lat pullover 2-3×8-12
4) reverse pec deck 3×10-15
5) Bicep curl or Precher curl 3-4×10-15
Thanks man
And 2nd push pull leg??
I do more variation of exercise and less sets ;)
Bicep curl me 3 set and 10 rep diya hai to ye keval ek haath ka hai ?Dusre hand ke liye ye same karenge?
@@dv7edits587 bro 😂😂
The is the best push leg and pull playlist ❣️🙌🏼
Wanted this video yesterday I started following your workout. Muscle hypertrophy 🥶💪🏽
Trying to implement what u tell us... In my gym... It's really working... ❤💪
I do feel my mind muscle connection.. 💯
Wednesday and Saturday (PULL)
1. Lat Pulldown (3 × 8-12)
2. Machine Row (3-4 × 8-12)
3. Lat Pullover (2-3 × 8-12)
4. Reverse Pec deck (3 × 10-15)
5. Preacher Curl (3-4 × 10-15)
Deadlift kyu ne include kia bhai ne ??
@@gamer_dude.Its powerlifter exercise, if your goal is to build muscle only then its not a worth exercise to include in workout
@@deeee150 Ok bro
Aur warmup kis kis exercise mai karte ho aur kitne sets?
Which muscle group is targeted during the chest supported machine rows ?
One of the things i love about saket sir is that he puts so much effort in explaining and simplifying things for us thank you and keep up the good work❤
Lat pulldown 3*8-12
Machine row 3-4*8-12
Lat pullover 2-3*8-12
Reverse psc deck 3*10-15
Bicep curl 3-4*10-15
Hi Saket, I followed your push pull legs routine religiously in 2021, and i loved it. The 2022 series looks even amazing, just one thing i wish you would've included the warmup routines as well, as it is also crucial part of the workout like you did in the previous push pull legs routine. Regardless, this routine seems marvelous.
@@raseemriyas2889 yes
This Push Leg Pull Workout Is Good For A Begginer Who Is Going To Join Gym Without Trainer ?? If I Will Follow This Workout Plan Blindly Without Any Change So I Will Get Results Or Not ?? Please Help..
You can do that but do this with control don't blindly follow this if you don't like a exercise then don't do it do what you like
Saket is india's David laid he inspired me to start my own channel. You have made it my guy
Wow...loved it. Very nice. Wanted to change my current routine. Will follow this series now.
Your PUSH LEGS PULL series always rocks👍👍👍
Tip:
body straight/slightly leaning forward with a close grip, activates your lats more during pulldown.
Leaning back with a wide grip activates yours read delts/other upper back muscles
Yup
Full day of eating for beginners gaining meal plan 🎈👇
ruclips.net/video/U5dpxgaklbI/видео.html
Depends from person to person
I will train with you brother one day for sure. Hustle is on ⚡... Keep inspiring inspiration 💕
Very soon ✨
Keep going bro
Keep Going Saket Bro🙏🏽❤️😍 I was eagerly waiting for this pull workout I have to start this from Monday. You’re doing a great job and wanna tell you if sometimes I miss your vlog I binge watch your vlogs 😅❤️ So Keep Going Bro God Bless You😇
Wishing to get some motivation for my pull workout today after having my pre-workout meal. And then Saket's video's notification floated on my screen.
Implementing the knowledge you share into my routine, helped me a lot thanks keep up the good work❤️🙌🏻
What’s cool about training is that I’m still learning loads of new things everyday! Gonna keep learning , experimenting & sharing
Thanks for everything brother loved it before i was following your earlier legs push pull program and i loved it and now it's time to switch with these new one's ❤️ love you brother
I was waiting for this! Tomorrow is my pull sesh💪
your physique is getting better day by day bro, i wish to have to your level of discipline and dedication and form one day, thank you 💓
1. Lat pulldown - 1:36
2. Cable Row - horizontal pull - 3:52
3. Lat pullover - 6:06 (rope)
4. Reverse pac deck - 7:50
5. Biceps curl - 9:25
Thanks bro ❤️
Bhai deadlift nhi marni chaheye fir??
Add pull ups during warm up.. perfect pull day
Lat pulldown 3x failure
Cable row 4x failure
Lat pullover 3xfailure
Reverse pac deck 3xfailure
Bicep curl 4xfailure
Preacher curl 3xfailure
@@Nndjsjsjsjsjwjwhager apko powerlifting ya weight lifting krni he tab taak kar sakte ho but if you're goal is muscle hypertrophy tab deadlift krne ki koi jarurat nahi
Hey Saket, two Questions
1. Could you please make another video for someone working out at home with just dumbbells?
2. Some of your exercises only target 1 muscle head (like preacher targets short head of bicep), how do you ensure that the muscle group develops together?
You can't train 1 muscle head only with any exercise all heads are involved brother
Saket biro i am following you for a year or more and you have become a important part of life keep sharing such videos 🔥💚 you will conquer this community soon 🔥
damn bro you are godsend!! such good informative videos for free and to the point.
1) Lat Pulldown - 01:31
Weight goes upward think about Stretch
2) Machine Row - 03:40
Hold at least 1sec. backside contract point and stretch
3) Lat Pullover - 05:45
4) Reverse Pec Dec - 07:20
5) Bicep Curls - 09:00
Tu hi bana leta fir video
😹😹
@@jaydoesediting9587 tujhe kya problem hai
😊 thnx
Thanks a lot
Thank you so much Bhaiya, You've just helped me a crazy lot. I was/am still a skinny fat guy even after 2 yrs of training. I guess it was because
1) i never trained properly
2) never tracked nutrition. But never made the mistake of not following you.
Now I've given a fresh start to my journey and i can actually see the gains coming, and fat going!!
THANKS A LOT BHAIYA!!!
Bro I'm also skinny fat doing bulk.
Do you do abs or cardio apart from this workout?
@@noobclicks9480 man, I'd suggest u to maintain in the beginning, i made the mistake of bulking and lost quite a lot of muscle in the process. Yes cardio is very important, walking is more than enough. Abs is important for core strength, which help u in all the exercises in terms of proper form
the video I needed!!
Thanku so much sir mei bohot din sey confused tha key as a beginner kiya kroun apny yeh batafia apka follow krounga schedule thanku again
Hi Saket, really great series to follow. Could you also let us know how you manage abs workout while following Push-Legs-Pull
I was waiting for the videooo broo thank you so much
Thanks man..today is my pull day..gonna try it for sure🙌🙌
1. Lat pulldown - 1:36
2. Cable Row - horizontal pull - 3:52
3. Lat pullover - 6:06 (rope)
4. Reverse pac deck - 7:50
Lat pulldown 1:32
Horizontal pull 3:50
lat pull over 5:55
Reverse pec dec 7:45
Bicep curls
Tum bohot acha ho
mad respect to u bro, i was searching for ur comment in every vid lol
The hero we didn’t know we needed
Thank you so much ❤️
Was Waiting eagerly
Thankyou so much for the series.
Aee that's me in the background 😂😂🤣🤣🤣🤣🤣
😂u r lucky that u r in sakets gym😮
Was just going to hit pull, perfect timing!💯
kill the workout!!
@@SaketGokhaleVlogsdo you use the same weight in all the exercises please answer
i was waiting for this and today I'm going to hit these exercises
Gonaa follow this from next Monday ❤️
Full Workout Routine
Monday and Thursday (PUSH)
1. Inclined Barbell Press (4 × 8)
2. Machine Chest Press (4 × 8)
3. Overhead Tricep Extension (3 × 10-15)
4. Lateral Raises (5 × 10-20)
5. Tricep Pushdown (3 × 10-15)
Tuesday and Friday (LEGS)
1. Seated Hamstring Curl (5 × 10-15)
2A. Hack Squat (5 × 8-12)
2B. Leg Press (5 × 8-12)
3. Single Leg standing Calf Raises (5 × 10-20)
4. Seated Dumbell OHP (2-3 × 8-12)
Wednesday and Saturday (PULL)
1. Lat Pulldown (3 × 8-12)
2. Machine Row (3-4 × 8-12)
3. Lat Pullover (2-3 × 8-12)
4. Reverse Pec deck (3 × 10-15)
5. Preacher Curl (3-4 × 10-15)
Bhai deadlift nhi marni chaheye fir??
@@Nndjsjsjsjsjwjwh marni chahiye bhai but jinko bodybuilding kra unke liye compulsory nhi he powerlifting
@@Nndjsjsjsjsjwjwhagar bodybuilding goal hai toh deadlift bekar hai but agar powerlifting krni hai toh phirr deadlift best h
Sir what about lower back?
This guy is a Gem
Sabse badi baat yeh hai ki aaka videos se thoda sa hi sahi, hume kuch na kuch sikhne ko milta hi hai. Thank You Brother!
I have followed the entire push pull leg series, and it gives me so much clearity to design my workout routine. I just wanted to know when do you train your traps, lower back and front delts?
@The Quiver I agree with your 1st point. In the case of the lower back, I was asking about training them not about looks.
But I don't know if there is any connection between forearms and trap muscle. Although he hasn't mentioned any forearms exercise in the entire ppl series.
@The Quiver yeah I got you bro...👍🏻
Where is forearms and abs please reply
i do weighted supinated chin-ups as my only bicep exercise and i am progressing at it too, its a great idea to stick to few movements but perform them better each time.
Hi Saket, Thank you so much for these videos. Please add the exercise sets and reps in description as well as it helps.👍
Implementing the things that i learnt from you bro, and the results are fabulous 🙇♂️❤️. Thanks and keep pushing. Gby ✨🥂. Want to meet you and train together soon 🏋️♂️. #sanket😁
Glad to help bro!! ☺️ cheers to a fantastic 2022. Happy gains
Full day of eating for beginners gaining meal plan 🎈👇
ruclips.net/video/U5dpxgaklbI/видео.html
@@sameermallik9552 spammet😂
@@raseemriyas2889 no!
Was Waiting for this video for so long! Thanks big brother 🖤
Thanks Saket for the training routine
WORKOUT ROUTINE(PUSH, LEG, PULL)
NOTE:- Weight will be such that you can do all set with the same weight.
PUSH (Chest, Shoulders, and Triceps)
1) inclined barbell press 4×8
2) machine chest press 4×8
3) dumbbell tricep extensions 3×10-15 (Using one Hand)
4) lateral raises 5×10-20
5) triceps pushdowns 3×10-15
LEG (Quads, Hamstrings, and Calves)
1) seated hamstring curl 5×10-15
2) Hack Squats/leg press 5×8-12
3) calf raises 5×10-20 (Using one leg)
4) seated dumbbell OverHead Press 2-3×8-12
5) leg extensions(optional)
PULL (Back, Rear delts and Biceps)
1) lat pulldown 3×8-12
2) machine row or cable 3-4×8-12
3) lat pullover using cable 2-3×8-12
4) reverse pec deck 3×10-15
5) Bicep curl or Preacher curl 3-4×10-15
Hi bro traps abs and lower back? Please explain how to train which day
You mean the same weight in all exercises
I have many questions 🥺 on push lag pull
Ky ye begginer bhi kr skte h
hardworking dude will grow no doubt
thanks for preachin brother - gonna follow it 🔥🦬
Bro aapki Tshirt ki Left Sleeve Fatii hui h😂😂
चिल की nigah hai kyaa😂😂😂
I was waiting for this video from last night. Thanku ❤❤❤
Best out there! ❤️
PULL (Back, Rear delts and Biceps)
1) lat pulldown 3×8-12
2) machine row or cable 3-4×8-12
3) lat pullover 2-3×8-12
4) reverse pec deck 3×10-15
5) Bicep curl or Precher curl 3-4×10-15
Bro you feel bore training Biceps, you feel bore training abs, you barely do any compounds. Sorry to say bro but nowadays I don’t feel motivated or optimistic after seeing you.
WE WANT OLD 19-20YRS SAKET BACK.
Don’t want to debate you, but I do want to change your perspective a little on training.
“you barely do any compounds”
If you think I don’t perform compound movements, then you’re basically proving that you don’t know what compound movements are. Compound movements are MULTI-JOINT exercises and they form most of my training. Hack squats, leg presses, machine chest presses, incline barbell presses, dumbbell overhead presses, lat pulldowns, rows are all examples of compounds.
“we want 19-20yrs saket back”
The reason I don’t do barbell movements is because I’m smarter now. Watch RP & 3DMJ videos and podcasts and you’ll mature a little and realize that there’s not a single exercise that you HAVE TO perform. Exercises are tools & if you’re smart enough -> you can actually select your exercises based on concepts like SFR to get more out of your training.
@@SaketGokhaleVlogs Sorry if I offended you, because of you I came to know about many many things, you helped me in almost everything, I didn’t meant that, You truly inspired me and thousands more…. I just don’t wanted you to stuck at a particular point/number I mean we all want you to grow in millions. Thought you helped me tons so if I could pay back a little.
SORRY TO RUIN YOUR MOOD🌹
@@SaketGokhaleVlogsplease start uploading 2 videos a week again🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
I've been watching your videos for a long time. Genuinely wanted your opinions on including deadlifts. Maybe a separate video about it. Much love
Saket, You are the inspiration for youngsters and every individual, Love from Mumbai ❤️
the best pull workout on the internet :)
Really I was excited to watch this video ❤️
Was waiting for this thanku 🙏💥💥
I love this workout. Its realistic unlike these other fitness youtubers suggesting 32 sets a workout
U r helping a lot bro.
Thanks 💛
Though you're not professional as you say,but always have followed it like a advice from a professional.
Thanks ✨❤️
Last minute knowledge>>>> whole of the video. More such cues would be really helpful Bhai ❤️
Thanks Saket for this
i recently started gym and this series is really helping a lot. it'll be really good if I get to know your diet and calorie intake
The quality of video is amazing bro ❤️❤️
Confusion cleared🙌 Thanku brother❤️
Biggest inspiration 💯🔥💪
Aaj comment karne se ruka nahi gya....aur mera fitness journey me aapka informative videos ki bahat help hota hai...I love to watch your videos...itne kam umar main itna detailed knowledge...keep it up.. Thank you bro
I was waiting for this video since ages🥺🥺🥳🥳😂
Going to do this workout today 💪