Cheatsheet 2:01 deadlift 2:25 chin up 2:58 straight arm pull down 4:04 wide grip 4:47 barbell dead row 5:42 high cable row 6:24 pull down 7:30 hyper wide 9:01 sickos
@@pianogiovanna4854 Brad brings down his videos so much. It's not like he's the straight to Dom's goofiness, he's just a wet blanket on anything funny.
@@devinotero1798 actually I do 9 sets of chest in each push workout. But I do them very effectively making it actually good. Back needs more volume because there are MANY more muscles than in the chest. If you trained lats and traps separately then yeah u should do less
Raymond S. here, I would strongly suggest not doing this workout. I was watching this video when I was out on 13th street near The Home Depot (The Home Depot is the store where I buy a screw and hammers necessary to build bird houses) which is many blocks away from my house here in America god bless. I decided to do the workout at the bus stop to kill time when I pulled a muscle moments before the bus arrive which prevented from boarding and it was the last bus of the day ! I had to walk walk home though some rough neighborhoods with a pulled muscle, which needless to say it was not a pleasant time.
@@raymondsmithens6082 yea i tried doing chin ups while pooping and it really turned out to be a dangerous workout , i injured my head when the stall walls collapsed under my weight
I was following my trainer guide for almost two months and felt great. Recently I started Jeff's routine and I am activating muscle groups of my body I wasn't aware existed. 😂🤣😅 Dude you are the best.
I know this will just be said to the void but I wanted to say I have done this every Monday for the last 3 weeks and I have already seen marked improvements in my strength. Thank you for this video. Had to let you know.
Jeff! It’s time for a continuation of “the perfect workout” series, so we can have alternatives to rotate over the course of 2-3 months! Thanks for this series, btw! Appreciate them so much..
I mean, the perfect PPL is a noption, or full body. Bud for more perfect muscle group workouts, I think he will make us pay. A man's gotta live off of something, right?
Never worked so hard in the gym in a short space of time. This is an extremely good workout, I've needed this for a while. I'm gonna work my way through these for a bit till my body gets used to it. 👍👍👍
Hey Jeff, can you make a video about the shins: muscles, stretches, strengthening, foam rolling, injuries, shin splints... Seems like the only body part there is no video about, I think a lot of people will benefit from a professional video by you on that.
If you get shin splints the most important thing is rest... it will never fully heal without that. If you aren't planning on rest ice and calf sleeves will benefit you greatly. You could also look into insoles or specialty shoes and even have someone analyze your gait if you really wanted to. As for stretches try walk around on your heels with your toes pointed up and vice-versa. You can foam roll the calves starting with the soleus (bottom) and moving up to the gastrocnemius from behind, then repeat on the outside. Also make sure to stay away from your achilles tendon when rolling. I'm no doctor or physical therapist, just someone who has suffered from both forms of shin splints, but I hope I helped.
Thanks for answers, the thing is that I have shin splints on and off for almost 6 years now, so at this point I'm trying to learn and experiment things on my own now, until I'll have the possibility to go to a sports doctor.
Hopefully Jeff will put out a video on this- at least I don't think he has. He did a video about how to run, to avoid shin splints a few years back. It actually was really helpful. So give that a look. Alternatively, a biomechanist named Katy Bowman has an article she wrote about the forces applied to the shins and the muscles that actually cause them. She mentioned when people recommend to walk on your heals to work the muscles in the front it actually makes it worse. The running tip from Jeff and her advice will help a ton until he makes a dedicated video for it.
Jeff If you ever read this comment...thankyou from bottom of my heart to help me do my first independent pullup at age 31...it's like a dream come true...took me 50 days to reach here.
I do a focused PPL workout. For example if I'm working out 5 days a week and I start out with Push I'll do Jeff's entire Chest workout and do a few exercises from his Shoulder and Triceps videos. The next Push workout I'll focus on Shoulders and do a few exercises of Chest and Triceps etc.. just do that for Push and Pull as you hit everything on Leg days.
This dude's videos are mandatory watching for me before I begin any of my workouts. Doesn't hurt to get a quick refresher too every once in a while. Perfect content. I rarely bother subscribing to anyone but imo he fully earned it
This guy has great content but some of this stuff is not realistic if you're going to a public gym.I workout at 5 am and if I go from deadlift to pull up and do one set.Somebody is going to take my spot Everytime never fails.
@@rafaelcorella1895 Dude. If you want to complain about too popular, talk about Pewdiepie. He blown up for no reason and I could care less if T-Series (Which is a corporate channel by the way - not a person, so no personality to represent the "YOU" part of RUclips, yet it won't bother me in the slightest should his victory happen.) wins. Athlean X overwhelmingly wins by sheer impact and contribution to society.
I don’t know if you still see comments on these older videos, but I just got done with this back workout for the first time, and i’m feeling it in parts of my back I’ve never felt before. It feels so good!!!! Thank you!
edward vincent I don’t think you get the joke. He says the whole comment then cuts out in the end as if he watched the video and agrees it’s the perfect workout for the back.
Are each A and B a superset? I am confused by that. Do you do a set of deadlifts and rest 2 minute and then do chins and rest 2 min again and do deadlift again? Help me out
Man I usually just lurk around and dont leavy many comments, but you helped me fix my shoulder that was fucked up for years. I ve learned so much from you and wanted to thank you from the bottom of my heart. You really are great guy and me and all the people I told about you appreciate you very much. Much love from Germany
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/perfect-back-workout If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Am I the only one who gets STRESSED about their programs watching Jeff? Like, I really love watching the videos because he has such an abundance of awesome knowledge that I keep utilising to make my programs better and better, and it even helps me with university work. But, god damn, how on earth are you supposed to fit everything he possibly talks about (not just this video) into a 1 week training program whilst still maintaining adequate frequency and intensity that correlates with your goals? I really struggle man
Fullbody 3x per week focusing on these(Squat, Bench or Weighted Dips , Deadlift , Overhead Press and weighted pullups) add accesories for biceps delts and core and youll be 99 percent there
Kappas Kappopoulos Thanks, but I already managed to work all of that in my new program plus the accessory movements, “corrective” movements (e.g. glute medius, face pulls, etc), aerobic conditioning, CoD, and balance training
I don't know if this is relevant but I've understood for a long time that ideally you are supposed to change your workout routine every 6-8 weeks for continual growth (by workout routine I mean the types of exercises). These are "macro cycles". I've watched a couple of his vids - if he's got a massive variety I'd consider that a good thing (in the aforementioned respect). I expect he discusses macro and micro cycles in the programs you sign up (pay) for
Hey Jeff, tried this workout today and have to say I really like it. Never tried the first three exercises before, weighted chins were going good but those pull ups in the opening combo were finally hard to do. I needed to swap the leg ham raise and did some regular back Y raises, at this point I was already done. By the way, I tried the shrugs with a cross grip. It was giving me a real good contraction down to the mid back. Going to stick with this workout for while, let's see when the soreness is kicking in *thumbs up* I love youre channel!!!! Please keep doing what you do, thanks for all the education and motivation!
Just finished this training and it was really good!! I've exercised my back in a same way for months and I needed to switch it up. Thanks for the great content and for detailed explanations!
Adding the Y and W have really made a difference. I had very weak rotator cuffs ( account to avoidance due to previous injuries). Initially it was a bit embarrassing, as I’m 92kg and can bench/deadlift heavy with good form. This exercise I needed 1kg initially for good form and I looked half dead which caused a few funny looks at the gym.2 months later I’m noticing the difference not just on my back exercises but also shoulders feel so much more stable and posture has improved.
1 Deadlift 2:01 2 Chinups 2:25 3 Straight arm push down 2:58 4 Wide Grip pull up 4:04 5 Pull Sit Machine 6 Rocking lat pull down 6:24 7 Close Grip Pull Down 8 Shrugs 8:40
Jeff is over 40 years old, and has a great symmetrical body. It is never too late to start working out the right way. Thank you for sharing your wisdom Jeff. I love your workouts. 💪🏽❤️🙌🏼
@@Huelogy if you’re at gym for 2+ hours you are over training and the last things you hit you’re so tired from everything it’s hard to hit the muscles correctly. I do chest, triceps, shoulders one day. Back, biceps and forearms another. then legs, I also do abs at the end of every workout. 3 days on 1 day off. Works well hope this helps
People ask about jeff and compare to thenx when you shouldn't. Jeff does a great job and probably some thenx people come and learn but dont give him props. The knowledge ive gotten from his channel is very helpful.
@@Banana_Split_Cream_Buns Ego? why you hating on him my dude. he has a great channel! full of great work out and content stop hating on someone because there confident on what they do my friend. Ive learned a lot from thenx and athlean x.
Joseph McDermott you have several valid points my friend. But Chris is by far the best calisthenic RUclipsr out there! When it comes to lifting and doing weight excercises I follow Jeff! But Chris showed me a whole different level of training! And thanks to him and his calisthenics work outs, I’m stronger and in so much shape! But anybody would of had the same response he had towards those targeting him. All I’m saying is that I’m glad him and Jeff are on RUclips! Remember mike Chang? The fucking six pack shortcut scammer? Yeah I’m glad this guys are on top and that guy is out of the picture lol
@@Banana_Split_Cream_Buns couldn't agree more. I used to follow thenx for at least 5-6 months yet only show little change in my muscle. Following Jeff advice from youtube for only 1 month and i already see great result already.
Just tried the last exercise My back feels like it's been reborn I wanted to use heavier weights when I did it the first time but I decided to try using light weights at first. I was _so_ wrong for thinking that they were going to be too light Thanks Jeff
2:01 deadlift 2:25 chin up 2:58 straight arm pull down 4:04 wide grip 4:47 barbell dead row 5:42 high cable row 6:24 pull down 7:30 hyper wide 9:01 sickos
I did one of your workouts 2 days ago. It was a bodyweight workout. I think it was one of the best workouts I have ever done in my life. I watch your videos since 2015. You're great.
Great,high energy presentation! .Been watching the subscriber ticker on this site. increased by almost 34k viewers in approx 48 hours. What a catalyst for positive change Jeff and his series are!
I absolutely love how you freely give valuable information out to help others. You have helped me get back into shape after being a sloth for 20ish years. I am 51
Hey Jeff, couldn't agree more with the straight arm pulldown. Totally under-utilized but when using the right weight gives you a great workout for both the back and the abdominals (keeping them tight and engaged). You always bring great content and my hubs and I love that we follow similar guidelines to our workouts!
Damn man much respect, you've got a great back,arms and shoulders. I enjoy your videos a lot! I personally stopped lifting about 6 years ago,that time my weight was 198 lbs with 9% body fat. So these exercises such as deadlifts and pull ups were pretty easy. Now that i am 230 lbs with over 20% body fat these are very hard for me. Sadly with my weight and being absent for over six yrs from lifting i can hardly do two pullups but i am getting back into it and watching your vids and tips are helping me get back into shape. Keep it up my friend
How the deadlift men? After deadlift go for the chin up already or you have to rest before chin up? And how long are you gonna rest before chin up after deadlift.
Wow this guy is great. I’m an x pro athlete in good shape. Jeff has really helped me to restructure my workout in a limited gym throughout Covid to maintain and further improve both my shape and functionality of my muscles. His dedication to working full range of motion and functional strength at length is Impressive so to his knowledge of the human body. Great work this never gets old and you deserve all your successes.
How to workout your back with a bad shoulder joint....I had a shoulder surgery done 2 year back... but still feels weak. And don't want to stress it too much. Any recommendations???
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Is "low back" pain killing your workouts? Fix it here, INSTANTLY!! => ruclips.net/video/DWmGArQBtFI/видео.html
Is there anything i can replace the chin ups, and wide grip pull ups because i can only do 1 and im pretty sure thats not enough
@@justaregulargymrata use a band because it will take some of the weight off and eventually build up to not using it anymore
I have low back pain from multiple disc injuries caused by doing the Barbell Dead Row as shown in the video above. Will this help with that?
@@justaregulargymrata do lat pull downs to substitute it!
Amen
When Jeff finishes a set, the weights take a break
😂
Heo
Gold!
Yeah like im sure those 2 plates are sick if veing deadlifted for the last 10 years
😂😂😂
Cheatsheet
2:01 deadlift
2:25 chin up
2:58 straight arm pull down
4:04 wide grip
4:47 barbell dead row
5:42 high cable row
6:24 pull down
7:30 hyper wide
9:01 sickos
Cheat sheet lol
Sickos lol
Dope!
ily
Thanks dog
9:24 jeff got some flow and it fits with the beat LOL
"Its a burner it's a killer" literally sounded like he was rapping 😂😂
@@Talhaider ikr 😂 lmao
So good 😂 😂 😂
Some one make an athlean x rap compilation! xD
Lmaoooo
"The back is the legs of the upper body" -Dom Mazzetti
I love that quote. I miss the old tatless Dom.
@@pianogiovanna4854 Why? He's still just as funny. Tats aren't inherently bad...
Isaac Creager
i think the tats made his arms look smaller but dont get me wrong he is still bigger than Brad
I actually like back more than chest and shoulders.
@@pianogiovanna4854 Brad brings down his videos so much. It's not like he's the straight to Dom's goofiness, he's just a wet blanket on anything funny.
Lol I commented several times now Jeff I swear to god just give us The Perfect Leg Workout too. It would be greatly appreciated by people.
Can you tell me whts the song name ...when jeff started to describe
@@malayakumarnaik1538 Yeah man that's what I think always. I surely don't know my friend if I'd know I'd probably let you know. Have a good one
malaya kumar naik it’s called known by Dylan Sitts
Squat squat squat squat leg extension squat squat squat
@@braaahhhh thnx for your help...
Jeff give us a perfect push workout and a perfect pull workout
Rise with me brother i have been saying this for the last month of videos. Let jeff know!
Inside the pull workout this video will definetly cover the back part. Then is just doing biceps and forearms
Osvaldo Jacobaco exactly i dont want to much volume
@@devinotero1798 actually I do 9 sets of chest in each push workout. But I do them very effectively making it actually good. Back needs more volume because there are MANY more muscles than in the chest. If you trained lats and traps separately then yeah u should do less
Osvaldo Jacobaco well i was thinking about combining this workout, and adding some biceps/forearms at the end but maybe i would be to tired yk?
its serious when the muscle markers come out
jef skips leg day
This is the hottest 8 minute fitness freestyle I’ve ever heard.
lol right
LMAOOOO
I was like “kinda?” Until that beat kicked in
Time stamp?
Mohamed Laqin around 1:50 just the bulk of the vid really
"The back is the legs of the upper body" - Dom on skipping training days.
T33K3SS3LCH3N classic
😂
Where dumbels at
Raymond S. here, I would strongly suggest not doing this workout. I was watching this video when I was out on 13th street near The Home Depot (The Home Depot is the store where I buy a screw and hammers necessary to build bird houses) which is many blocks away from my house here in America god bless. I decided to do the workout at the bus stop to kill time when I pulled a muscle moments before the bus arrive which prevented from boarding and it was the last bus of the day ! I had to walk walk home though some rough neighborhoods with a pulled muscle, which needless to say it was not a pleasant time.
@@raymondsmithens6082 yea i tried doing chin ups while pooping and it really turned out to be a dangerous workout , i injured my head when the stall walls collapsed under my weight
Shortcuts:
2:00
2:24
3:21
3:28
4:04
4:48
5:41
6:23
7:32
7:57
8:46
(((9:40)))
Thanks
It's 8:40 the last one
There are no short cuts here. Watch the entire video while doing face pulls.
Mister Bored 😐
@@BigstickNick hahahahhaa yesh!
Could you cover the perfect leg workout?
Don't skip legs day!
Tf is a leg?
Shit. I thought when did I ever comment so fast?
@Talal 10 sets of 12 - calf raise, Monday through Thursday.
It's simple:
Squats 0x0
Split squats 0x0
Deadlift 1x1
I was following my trainer guide for almost two months and felt great.
Recently I started Jeff's routine and I am activating muscle groups of my body I wasn't aware existed.
😂🤣😅
Dude you are the best.
Well i haven't
@@travisandrews3909 Great more for me.
Perfect Leg workout please, WITH MUSCLE MARKERS INCLUDED
Muscle Markers 🤤
Can't wait to pull out those muscle markers for those glutes! ;)
Lmao he's doing every other perfect series except legs for a reason. I don't blame him though hahahahaha.
Always skip leg day
1. Squats
Done
*Jeff wipes with both hands to decrease muscle imbalances*
Tyreek_Hill10 #Cheetah • lmao funniest comment I’ve seen in a while
Yeah it way better than alternating hands because it involves the core more
Big shits only homie
I actually did that the other day and it felt weird to wipe with my left
Y'all are gross. I usually use toilet paper but if you want to use your hands then, I guess you do you...
I know this will just be said to the void but I wanted to say I have done this every Monday for the last 3 weeks and I have already seen marked improvements in my strength. Thank you for this video. Had to let you know.
Matthew Thurston awesome
How your back looking now brother
@@jackieburns5257 45 mins to an hour
I don't get the explanation of last workout, the shrug. He did a 10 reps with 4 secs hold at each rep?
I have done this workout two times in last two weeks. Each time my lower back hurts after doing this. Is it normal?
2:01 1A. Deadlifts- 2(8, 6)
2:25 1B. WCU-2( 4,8)
2:58 2A Deadlifts(4,4)
4:04 2B WG Pull ups 2( to failure)
4:47 3. Barbell dead rows 3(10-12)
4 focused tension 2-3
5:42 A. A. H. P. 10-12 to failure
6:24 B. R.P 10-12 to failure
7:30 5. Hyper y/w 2(14-20)
9:00 6 barbell shrug
Jeff is trending?! Bois we did it.
Athlean x squad rise up.
Ki nn take a back
Thanks Jeff I hope you do a whole section on all the body parts like this “the perfects” legs next please!!
Yeah please, I can't train my back cause I have a huge shield on it :(
Defiantly thank you jeff
Discovering this channel a few years back has been one of the best things to happen to me on my fitness journey 💪🏻
So have i
Jeff! It’s time for a continuation of “the perfect workout” series, so we can have alternatives to rotate over the course of 2-3 months! Thanks for this series, btw! Appreciate them so much..
I mean, the perfect PPL is a noption, or full body. Bud for more perfect muscle group workouts, I think he will make us pay. A man's gotta live off of something, right?
@@pfmk8051 right, makes sense 😉
@@dpopov7 yes it dose
If you play this vid at 1*25 speed, it becomes the best rap ever
Play at .5 speed and he sounds drunk slurred speech
sounds deep
Eminem ain't ready
1.75 and he sounds like ben shapiro
how did u figure that out 🤔😂😂
Omg yess I have been waiting for this video for months now! Now the only one left is the perfect leg workout
Don't forget the abs!
1:49-2:01 Jeff spitting fire on that beat
If he EVER dropped bars in one of his videos 😂 Omg life would be complete
Suffer No Fools rap references.
LMAO
HAHAHAHHAHAHAHA
What’s the song called
Never worked so hard in the gym in a short space of time. This is an extremely good workout, I've needed this for a while. I'm gonna work my way through these for a bit till my body gets used to it. 👍👍👍
So am i so i can get a perfect back
Hey Jeff, can you make a video about the shins: muscles, stretches, strengthening, foam rolling, injuries, shin splints... Seems like the only body part there is no video about, I think a lot of people will benefit from a professional video by you on that.
If you get shin splints the most important thing is rest... it will never fully heal without that. If you aren't planning on rest ice and calf sleeves will benefit you greatly. You could also look into insoles or specialty shoes and even have someone analyze your gait if you really wanted to. As for stretches try walk around on your heels with your toes pointed up and vice-versa. You can foam roll the calves starting with the soleus (bottom) and moving up to the gastrocnemius from behind, then repeat on the outside. Also make sure to stay away from your achilles tendon when rolling. I'm no doctor or physical therapist, just someone who has suffered from both forms of shin splints, but I hope I helped.
Do toe raises and heel raises
Thanks for answers, the thing is that I have shin splints on and off for almost 6 years now, so at this point I'm trying to learn and experiment things on my own now, until I'll have the possibility to go to a sports doctor.
Hopefully Jeff will put out a video on this- at least I don't think he has. He did a video about how to run, to avoid shin splints a few years back. It actually was really helpful. So give that a look. Alternatively, a biomechanist named Katy Bowman has an article she wrote about the forces applied to the shins and the muscles that actually cause them. She mentioned when people recommend to walk on your heals to work the muscles in the front it actually makes it worse. The running tip from Jeff and her advice will help a ton until he makes a dedicated video for it.
Umm shin is a bone not a muscle that's why you don't find any fitness videos on it
I usually skip the talking parts in exercise videos. But never in Jeff's video.
usually replay these videos a bunch of times to ensure I get the movements right and pay attention to what he's saying.
good bro, 2 video on my youtube channel related to nutrition, health and fitness
wow same, I just noticed this lmfao
Jeff will set off the “lunk” alarm by just walking into a Planet Fitness.
Just the entrance?
He would set it off in a 5 mile radius.
Jeff If you ever read this comment...thankyou from bottom of my heart to help me do my first independent pullup at age 31...it's like a dream come true...took me 50 days to reach here.
31 here, still strugling 😰
"Hell yeah! It's back day and Jeff is about to help me kill it!!!"
*30 minutes later*
"... I hate you Jeff... 😭"
Lol
John Dennis well he did killed it
He killed you bro😂
Jeff i beg you Perfect Push/Pull/Legs workouts plz ...
Yes!
Just do squats
Yes pls!
I agree
I do a focused PPL workout. For example if I'm working out 5 days a week and I start out with Push I'll do Jeff's entire Chest workout and do a few exercises from his Shoulder and Triceps videos. The next Push workout I'll focus on Shoulders and do a few exercises of Chest and Triceps etc.. just do that for Push and Pull as you hit everything on Leg days.
9:46
Wow a free complete workout?!
Thanks Jeff👍
You can also write in google "workout" and you get free workouts
sammy babizin we dont read.
@@sammybabizin but are they by jeff???because there are other RUclips vids on this subject also punk ass bitch
@@sammybabizin I prefer a sequence of quality workouts where you actually do it smarter.. thats why we are here
@Onur K YES! I searched for it and came up empty 😢. Looks like he finished the perfect workout series
This dude's videos are mandatory watching for me before I begin any of my workouts. Doesn't hurt to get a quick refresher too every once in a while. Perfect content. I rarely bother subscribing to anyone but imo he fully earned it
This guy has great content but some of this stuff is not realistic if you're going to a public gym.I workout at 5 am and if I go from deadlift to pull up and do one set.Somebody is going to take my spot Everytime never fails.
Carlton Rudolph 😂😂 I was thinking that EXACT same thing! I’ll never get that pull-up bar back!
I will just finish all deadlifts (and barbell related as it's so popular) first then do the others
Its a perfect workout in the perfect world
That’s why instead of those gym mem fees you invest $200-500 in a home gym. So worth it.
Not his fault
If you won't give me the gift I will get angry and buy the program!
30 minutes and 30k views already. Jeff is too popular :(
@@rafaelcorella1895 Yet one of the very few who have more than earned and deserved it.
NOO DONT DO THAT TO HIM
Exactly !
@@rafaelcorella1895 Dude. If you want to complain about too popular, talk about Pewdiepie. He blown up for no reason and I could care less if T-Series (Which is a corporate channel by the way - not a person, so no personality to represent the "YOU" part of RUclips, yet it won't bother me in the slightest should his victory happen.) wins. Athlean X overwhelmingly wins by sheer impact and contribution to society.
Jeff is so dedicated in creating nd maintaining that amazing strong body, that he's bought each one of his muscles their own gym membership 👊💪
Did I know you??
@@telexope idk maybe from Alan Walker or Sky Walker livestream? That's the only abhi I've chatted with online
@@princessvanessa3956 then he would be someone else
@@telexope np abhi😁✌
Haha thats actually a funny joke
I don’t know if you still see comments on these older videos, but I just got done with this back workout for the first time, and i’m feeling it in parts of my back I’ve never felt before. It feels so good!!!! Thank you!
Perfectly said
The perfect back workout doesn't exi-
ruclips.net/video/9Q6_UNDHckE/видео.html
edward vincent I don’t think you get the joke. He says the whole comment then cuts out in the end as if he watched the video and agrees it’s the perfect workout for the back.
3:00 - Interset/Warmup - Pushdown
2:01 - 1A. Deadlift x 10,8
2:25 - 1B. Weighted Chin x 4RM, 8RM
2:01 - 2A. Deadlift x 6,6
4:05 - 2B. BW Wide Grip Pullups x F,F
4:49 - 3. Barbell Dead Rows (12RM) - 2-3 x 8-10
5:41 - 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
8:04 - 5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
8:59 - 6. Barbell Ladder Shrug Finisher - 1 x F
Are each A and B a superset? I am confused by that. Do you do a set of deadlifts and rest 2 minute and then do chins and rest 2 min again and do deadlift again? Help me out
@@bodybuilder718 i would like to know that too?
@@bodybuilder718 yes exactly
Once a week?
@@salvatorearanzulla9104 that depends if you want fast results twice a week, or just a normal result, once a week
Man I usually just lurk around and dont leavy many comments, but you helped me fix my shoulder that was fucked up for years. I ve learned so much from you and wanted to thank you from the bottom of my heart. You really are great guy and me and all the people I told about you appreciate you very much.
Much love from Germany
09:28
"it's a burner, it's a killer"
Jeff's got them rap gains
Just finished doing back at the gym. Guess I'm going back right now
Olvaha I see what you did there
Wow back genieee
😉👉👉
lmao
😍🙄😎😋😑📿👗👑💎💎💎💎👢👢👢👢💎💎👢💎👑🛍👢🎒👢🛍👢👗💎👖💍👖👖💍👜👖💍👕💄👕💍👖💍👝💍👝💍🛍💍👗👢👢👘👑
Just did this workout today and I gotta admit, it really pushes your body to the limit, in the right way too. Thanks a lot for this Jeff!
He’s at 7mil subs
You deserve more than thatmy friend
SONG NAME: “Known” - Dylan Sitts
Thanks Hero
Bro! you are trending right now!!!
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-back-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
First
Sup u the best
rip
didn't win
1st
Am I the only one who gets STRESSED about their programs watching Jeff? Like, I really love watching the videos because he has such an abundance of awesome knowledge that I keep utilising to make my programs better and better, and it even helps me with university work. But, god damn, how on earth are you supposed to fit everything he possibly talks about (not just this video) into a 1 week training program whilst still maintaining adequate frequency and intensity that correlates with your goals? I really struggle man
Fullbody 3x per week focusing on these(Squat, Bench or Weighted Dips , Deadlift , Overhead Press and weighted pullups) add accesories for biceps delts and core and youll be 99 percent there
@@kappakd exactly, more than enough
Kappas Kappopoulos Thanks, but I already managed to work all of that in my new program plus the accessory movements, “corrective” movements (e.g. glute medius, face pulls, etc), aerobic conditioning, CoD, and balance training
@@rohanfrancis4114 then why worry?
I don't know if this is relevant but I've understood for a long time that ideally you are supposed to change your workout routine every 6-8 weeks for continual growth (by workout routine I mean the types of exercises). These are "macro cycles". I've watched a couple of his vids - if he's got a massive variety I'd consider that a good thing (in the aforementioned respect). I expect he discusses macro and micro cycles in the programs you sign up (pay) for
The people who time stamp the exercises in the comments will always hold a special place in my heart
Hey Jeff, tried this workout today and have to say I really like it. Never tried the first three exercises before, weighted chins were going good but those pull ups in the opening combo were finally hard to do.
I needed to swap the leg ham raise and did some regular back Y raises, at this point I was already done.
By the way, I tried the shrugs with a cross grip. It was giving me a real good contraction down to the mid back. Going to stick with this workout for while, let's see when the soreness is kicking in *thumbs up*
I love youre channel!!!! Please keep doing what you do, thanks for all the education and motivation!
Just finished this training and it was really good!! I've exercised my back in a same way for months and I needed to switch it up. Thanks for the great content and for detailed explanations!
So have i
Adding the Y and W have really made a difference. I had very weak rotator cuffs ( account to avoidance due to previous injuries). Initially it was a bit embarrassing, as I’m 92kg and can bench/deadlift heavy with good form. This exercise I needed 1kg initially for good form and I looked half dead which caused a few funny looks at the gym.2 months later I’m noticing the difference not just on my back exercises but also shoulders feel so much more stable and posture has improved.
So am i
1 Deadlift 2:01
2 Chinups 2:25
3 Straight arm push down 2:58
4 Wide Grip pull up 4:04
5 Pull Sit Machine
6 Rocking lat pull down 6:24
7 Close Grip Pull Down
8 Shrugs 8:40
i love how u tried to get likes but got only 12
@@iamapokerface8992yea its for likes and not for ease of finding what to do at gym for myself... Btw do u see those 2 exercises in the video? :/
@@kartikaybhardwaj no the guy who did it for everyone's ease of access did this a year ago. You did this recently for attention 😂
@@sabarqurban6648 go hijack another plane sabar
I hope those back workouts work ?
Next video should be "The Perfect Glutes Workout (MUSCLE MARKERS INCLUDED)".
😏
That's what I was stinking.
Rogelio Rodriguez haha wtf
Jeff is over 40 years old, and has a great symmetrical body. It is never too late to start working out the right way. Thank you for sharing your wisdom Jeff. I love your workouts. 💪🏽❤️🙌🏼
Did this workout for the first time yesterday. Rip my back today... And I thought was in good shape...
Been doing this workout for the past 4-5 weeks now and it’s made huge improvements. Love how it hits every muscle group in the back 👌👌
Most definitely bro
It's tough combining series in my push pull split give us a perfect push and pull workout jeff
U just forgettin legs my guy? And same
Why not just do full body 3x a week and add in accessory?
@@Huelogy if you’re at gym for 2+ hours you are over training and the last things you hit you’re so tired from everything it’s hard to hit the muscles correctly. I do chest, triceps, shoulders one day. Back, biceps and forearms another. then legs, I also do abs at the end of every workout. 3 days on 1 day off. Works well hope this helps
People ask about jeff and compare to thenx when you shouldn't.
Jeff does a great job and probably some thenx people come and learn but dont give him props. The knowledge ive gotten from his channel is very helpful.
@@Banana_Split_Cream_Buns they are teaming up which is going to be very interesting.
@@Banana_Split_Cream_Buns Ego? why you hating on him my dude. he has a great channel! full of great work out and content stop hating on someone because there confident on what they do my friend. Ive learned a lot from thenx and athlean x.
Joseph McDermott you have several valid points my friend. But Chris is by far the best calisthenic RUclipsr out there! When it comes to lifting and doing weight excercises I follow Jeff! But Chris showed me a whole different level of training! And thanks to him and his calisthenics work outs, I’m stronger and in so much shape! But anybody would of had the same response he had towards those targeting him. All I’m saying is that I’m glad him and Jeff are on RUclips! Remember mike Chang? The fucking six pack shortcut scammer? Yeah I’m glad this guys are on top and that guy is out of the picture lol
@@Banana_Split_Cream_Buns couldn't agree more.
I used to follow thenx for at least 5-6 months yet only show little change in my muscle. Following Jeff advice from youtube for only 1 month and i already see great result already.
Just tried the last exercise
My back feels like it's been reborn
I wanted to use heavier weights when I did it the first time but I decided to try using light weights at first. I was _so_ wrong for thinking that they were going to be too light
Thanks Jeff
Jeff here giving us all this gold for free. We love you Jeff
We thought you lost the muscle markers. Godspeed Jeffrey
Its not Jeffrey just Jeff
ChevyRedneck Your mom’s not Jeffrey
@@annapercival4201 its not an argument I thought his actual name was Jeffrey, but its honestly just Jeff
ChevyRedneck Your mom... is probably a great woman
1:53 Deadlift
4:46 Barbell Dead Rows
5:33 Alternating 1 Arm High Cable Row OR Rocking Pulldown
7:10 Hyper Y/W Combo
8:40 Barbell Ladder Shrug Finisher
9:47 plan
2:01 deadlift
2:25 chin up
2:58 straight arm pull down
4:04 wide grip
4:47 barbell dead row
5:42 high cable row
6:24 pull down
7:30 hyper wide
9:01 sickos
Who many sets of these back workouts should i do ?
I did one of your workouts 2 days ago. It was a bodyweight workout. I think it was one of the best workouts I have ever done in my life. I watch your videos since 2015. You're great.
I am absolutely in love with these videos including sets and reps..
I’ve been watching these videos for months now, when will I wake up fit?
Great,high energy presentation! .Been watching the subscriber ticker on this site. increased by almost 34k viewers in approx 48 hours.
What a catalyst for positive change Jeff and his series are!
The background music is EPIC!
I have just finish this workout and it was over 9000!!!!
Love the Perfect workout series! Can you do a video on the Perfect Push workout and Perfect Pull workout for people on a Push/Pull/Legs program?
9:46 but watch the full video it's useful
I absolutely love how you freely give valuable information out to help others. You have helped me get back into shape after being a sloth for 20ish years. I am 51
How does Jeff keep reading my mind??? Hitting the back tomorrow 💪🏼
Me too lmao
I'm sure Jeff will find something else to make a PERFECT video about. there's always more, some hidden muscles we're not aware of
Jeff's back kinda reminds me of yujiros back from baki
He's the true demon. In Japan they call him Hanma Jeff, Demon among demons. 😉
NAAAANiiii. LMAO KINDA YEAH.
I think the best was at 4:00 when he's doing the pullups. Can see all the fibers
Jeff should react to these hilarious comments in a video
ruclips.net/video/9Q6_UNDHckE/видео.html
Your channel is the Amazon of fitness channels, anyone can find anything and everything here. Thank you, keep going strong.
3:04 Warmup 1 set
2:15 with chinup&pullups 2 sets
4:50 3 sets
6:28 rocking pull down
8:46 1 rep 1 sec hold ,2 reps 2 sec
3 reps 3 sec hold
Been looking for this 👍
Thanks for the Y / W combo. I never felt so untrained. Good exercise! Part of my training now!
JüRo's World, I also tried the YW today, amazing exercise indeed!
Hey Jeff, couldn't agree more with the straight arm pulldown. Totally under-utilized but when using the right weight gives you a great workout for both the back and the abdominals (keeping them tight and engaged). You always bring great content and my hubs and I love that we follow similar guidelines to our workouts!
That was the perfect level of explanation for a solid, actionable workout plan. Appreciate it!
Jeff, how about a video discussing HEX/TRAP Bar Deadlift vs Standard Deadlift?
Same people crying about not winning the giveaway are the same people who don’t do the workouts in his free videos
2:30 Pull-up + Pulldown
Deadlifts
3:10 straight arm pull down
Row (can T Bar)
7:33 on bench
Best series ive ever seen on youtube
Damn man much respect, you've got a great back,arms and shoulders. I enjoy your videos a lot! I personally stopped lifting about 6 years ago,that time my weight was 198 lbs with 9% body fat. So these exercises such as deadlifts and pull ups were pretty easy. Now that i am 230 lbs with over 20% body fat these are very hard for me. Sadly with my weight and being absent for over six yrs from lifting i can hardly do two pullups but i am getting back into it and watching your vids and tips are helping me get back into shape. Keep it up my friend
I sub to Jeff when his channel was 600k sub ! I saw all his vids so worth my time! Good job buddy
Ive tried this today and my whole back is on 🔥. Great workout!
I'm wheelchair international para athlete, your training videos really useful for me so my fintnes level improved, Thank you so much sir
The barbell dead row has become one of my favorite excercises. Thanks Jeff!
Just finished this workout. I really do feel like i hit every inch of my back for once. Thanks Jeff
How the deadlift men? After deadlift go for the chin up already or you have to rest before chin up? And how long are you gonna rest before chin up after deadlift.
unlucky squad checking in !!!!
This guy is 100% natural. Best channel 💯💪🏽
On top of that gives free information.
You made it on trending, congrats 🎉🎊
You’re a legend Jeff, thanks for everything!
If there's a god of athletes, Jeff would be it
Wow this guy is great. I’m an x pro athlete in good shape. Jeff has really helped me to restructure my workout in a limited gym throughout Covid to maintain and further improve both my shape and functionality of my muscles. His dedication to working full range of motion and functional strength at length is Impressive so to his knowledge of the human body. Great work this never gets old and you deserve all your successes.
Everytime I try one of jeff's alternative workouts I end up on a gym fails compilation..
Tom Martin hahahaha
I do it all the time. People just don’t know any better. Just keep following jeff workout no matter how weird it look.
How to workout your back with a bad shoulder joint....I had a shoulder surgery done 2 year back... but still feels weak. And don't want to stress it too much. Any recommendations???
Dang it lost the again
I was sooo close
Has anyone won yet?^^
I have won ask me anything about it and I'll respond