The video discusses the "Perfect Push Workout" by Jeff Cavaliere from Athlean-X. He explains the importance of understanding the concept of "perfect" being subjective and how he has made bold selections for this workout. The workout is part of the PPL (Push, Pull, Legs) series and is divided into two parts: Push One and Push Two.
Push One includes:
1. Barbell Bench Press (4 sets of 4-6 reps)
2. Hi-to-Low Crossover (3 sets of 10-12 reps)
3. Dumbbell Shoulder Press (4 sets of 8-10 reps)
4. 1 1/2 Side Lateral Raise (3 sets of 12-15 reps)
5. Lying Tricep Extension and Dumbbell Waiter's Curl (superset, 3 sets of 10-12 reps)
6. Rotator Cuff External Rotation (3 sets of 15-20 reps)
Push Two includes:
1. Overhead Barbell Press (4 sets of 4-6 reps)
2. Dumbbell Underhand Bench Press (4 sets of 8-10 reps)
3. Abduction Row (3 sets of 8-10 reps)
4. Dumbbell Floor Fly (3 sets of 10-12 reps)
5. Tricep Close Grip Bench Press and Dumbbell Curl (superset, 3 sets of 6-8 reps)
6. Pushup Plus (3 sets to failure)
The workout is designed to complement the Perfect Pull and Legs workouts in the PPL series, with a focus on building muscle and strength.
Here are the key facts from the text:
1. The PPL split is a workout routine that consists of three days: Push, Pull, and Legs.
2. The Push day workout focuses on training the pushing muscles, including the triceps, shoulders, and chest.
3. The Pull day workout focuses on training the biceps and back muscles.
4. The Legs day workout focuses on training the legs.
5. The PPL split can be done in two ways: repeating the cycle for six straight days before taking a day off, or taking a rest day in between each three-day cycle.
6. The asynchronous split is a variation of the PPL split that allows for more frequent rest days and can help with recovery.
7. The perfect push workout consists of two parts: Push One and Push Two.
8. Push One includes exercises such as the Barbell Bench Press, Hi-to-Low Crossover, Dumbbell Shoulder Press, and Lying Tricep Extension.
9. Push Two includes exercises such as the Overhead Barbell Press, Dumbbell Underhand Bench Press, Abduction Row, and Dumbbell Floor Fly.
10. The workout routine includes a mix of compound exercises, hypertrophy exercises, and strength-based movements.
11. The routine also includes exercises that target specific muscle groups, such as the middle delt and rear delt.
12. The workout routine includes supersets, which involve pairing two exercises together to increase efficiency and intensity.
13. The routine also includes corrective exercises, such as the Rotator Cuff External Rotation, to help prevent injury and improve overall shoulder health.
14. The workout routine is designed to be done in a specific order, with each exercise building on the previous one to create a cohesive and effective workout.
15. The routine is designed to be adaptable to individual needs and goals, and can be adjusted based on individual preferences and fitness levels.