Push Day Workout (Chest/Shoulders/Triceps)

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Here’s a look at a typical push day workout I’m currently doing. I cover proper warm ups, execution, sequencing and more.
This is our first KZbin video in quite some time so please help us out by liking, subscribing, commenting, and letting me know what you’d like to see more of.
Thanks!
Nas- NY State Of Mind (Instrumental) By Cypher Challenge ( / cypherchallenge ) is licensed under a
Creative Commons License (creativecommons...)

[@ostinspace]

Been following Jay for years love his principles for older lifters .

[@JasonFerruggia]

Thanks John

[@MrChapperz1]

Giving the people what they want!

[@brandanlitman]

Been with the RSC for years. Love all the written content, the Instagram videos, the videos within the Strong app but this… This brings it all together! This was awesome! Thank you so much for letting us inside your training session and continuing to share your expertise! You are the best! Can’t wait for more. 👊🏼👊🏼

[@JasonFerruggia]

Thanks Brandan

[@keithcouture1465]

Watched your videos years ago for motivation before I trained! Great seeing you back on KZbin

[@JasonFerruggia]

Thanks

[@whiteknucklestormchasing]

Glad to see you're back. Hopefully this is a sign of things to come. Big fan of the podcasts. Bigger fan of teaching videos!!!

[@JasonFerruggia]

Thank you

[@timdolen4942]

Jay, so glad you're putting content out on KZbin! I've been listening to your podcast and following your work for years. You have greatly influenced my training and helped me to be stronger and fitter at 44 compared to when I was 24. Thanks for all that you do!

[@JasonFerruggia]

Really appreciate it, Tim.

[@Medi_Gade]

Welcome back! Keep the content coming. Its good to see the exercise sequence.

[@JasonFerruggia]

Thank you.

[@miguel-lopera75]

Great video. I do one of yours RSC workout now. They feels fantastic, I don't feel destroyed, no joint pain, easy to do, no crazy things. And they are short, just perfect for me.

[@JasonFerruggia]

Love to hear it.

[@lukemartinic990]

“I can’t count reps” 😂 favorite part

[@JasonFerruggia]

You wouldn't believe how far off I always am.

[@Traps510]

Nice. Looking forward to seeing more training videos

[@salvatorestutz9084]

Jay is the man. Period.

[@JasonFerruggia]

Thank you

[@quinndirkandsuzie3791]

So good to be back!!

[@KGallaghan-ul8ex]

My man , that demonstration was a game changer. KZbin’s lucky to have you on the platform

[@JasonFerruggia]

Thanks so much, Ken

[@cygregory3773]

This was awesome man. Was so good to see a full session play out after listening to you describe them for years. This is almost exactly what I do on my own push days after listening to your principles. Quick question for the next one, do you log your big lifts at all or do you roughly know what's good for you and aim to beat it/stay close to it over time? Glad you're back here 👊

[@JasonFerruggia]

Thanks bro. No log book these days.

[@cygregory3773]

@@JasonFerruggia awesome, thanks for the reply. I think I've been "over-logging" 😂 looking forward to the upcoming videos!

[@ColinCurtis-vz8ks]

Hell ya! Epic video! I always love seeing regressions of certain exercises if they are applicable and a tour of the home gym equipment you are working with and recommend would be dope! Thanks as always for your knowledge and inspiring so many.

[@cheekyfiver]

This was awesome content to see you go through the entire work start to finish. Love it thanks man

[@JasonFerruggia]

Thanks

[@embersoflight_]

So happy you are back! Would be good to see what you eat in a day

[@davidrimmer3650]

Great to see you back Jay! I'm turning 50 soon so these videos are definitely an early birthday present for me lol! Big fan and also home gym kinda guy, mostly cables and 'bells. Much love from Canada 🇨🇦 👍

[@patrickjulius7352]

Love that you're back on KZbin!

[@madsentim3152]

Great demo. Keep'em coming 👍

[@parkerb764]

Loving this bro! Looking forward to more videos like this. Would like to see your PULL & Leg days! 💪🦵

[@pastrami00]

This is exactly what I needed to see. Been following you since MGS 1.0.

[@jasonvasquez1334]

And keep up these videos to supplement the IG and podcast content. Very informative

[@MooseLoRoose]

This is pure gold 👊🏻👊🏻

[@MooseLoRoose]

For feedback. I would say maybe go over splits for the people. Other than that. Money 🤑

[@Lilballa7733]

Post more of these! They compliment the podcast well.

[@22jitesh]

Great Video , Great Info Waiting for whole series Arm day , leg day , pull day Different splits Thanks👍

[@JohnGillham]

Great video keep em coming!

[@JesseJohnson-lq8qc]

Great vid Jay and content on point as usual. I’ve been using Jay’s renegade workouts for several years and love them. The dudes a stud “just my opinion, but I’m right”.

[@JasonFerruggia]

Thanks

[@ohno837]

Go over other channels… also to an injury prevention for shoulders knees etc… managing so redness for sports…how to know when you are recovered …proper progressions in weight…when to move up etc..

[@redrooster3191]

Looking forward to more of your videos

[@amrwakil1402]

Thank you Jay for filming that 🔥🔥🔥🔥

[@JasonFerruggia]

Thanks for watching

[@davidjfein]

1. Thanks for doing this! Instagram is fine but with KZbin you can go so much longer and more detailed. 2. I just listened to one of your podcasts today where you discussed the thumbless grip and warm-up sets for exercises after the first one- it was good to see that in action. 3. One question- I’ve noticed on the nautilus chest press you will use both handle angles. Is there a reason you use one or the other in a particular workout? Thanks!

[@JasonFerruggia]

Just for variety. The neutral is a little more triceps focused.

[@cygregory3773]

Oh I am here for it!

[@stevenc4936]

Great video.. As a 49 year old hard gainer I am having a hard time letting go of the big barbell lifts but Jay's advice has almost gotten me over this stupidity. Been listening for years but as a stubborn Italian, old habits die hard. Keep up the good work.

[@JasonFerruggia]

Haha. I can relate. Thanks man.

[@jl7619]

Hi Jay, so good to see you back on KZbin. I love this video because I’ve struggled with the warm up sets vs the work sets, and how many warm up sets should I do. This video made it crystal clear, thank you! Please keep these type of videos coming. LOVE IT!

[@JasonFerruggia]

Awesome. Glad it helped you.

[@pedrocabral7650]

Sick home gym setup

[@poppinfresh1986]

This is so dope. Always evolving, giving back & keepin’ it real. Could you do a video on how you get so sweaty after your warm-up? 😂

[@terminatortrainingmethod8168]

I think he lives in Miami and is in his garage. Walking to your mailbox is enough to drench you ~8 months out of the year😅

[@JasonFerruggia]

@@terminatortrainingmethod8168 Haha. Yup. That's exactly what it is.

[@GarthBinns]

Always great info. Thanks💪🏾

[@JasonFerruggia]

Garth. Appreciate you, my man.

[@CKing9]

Good to see you back here brotha. Also appreciate you being a voice of truth the last 3 yrs during scamdemic. Keep it up!

[@austindanmeier6940]

These are really helpful. Please keep this content coming!

[@K.Urangatan]

Hell yeah welcome back Jay! I’m still using your workouts from RSC and have made major gains over the years. Avid podcast listener and love the fact your doing full length vids on YT again! Let’s go!

[@JasonFerruggia]

Love to hear it. Thanks.

[@mskerr187]

GOAT!

[@JasonFerruggia]

Thanks Mike!

[@keithconrad3237]

Outstanding tips and explanations. Info on rep ranges for beginners will be helpful to them, and little tweaks like hand positions on cable lateral raises was outstanding for people with elbow pain. Great stuff!

[@JasonFerruggia]

Thanks Keith

[@joshhawkes-w4r]

Oh hell yeah! Welcome Back!

[@JasonFerruggia]

Thanks bro

[@CarlosCastro-oj4xd]

Welcome back !

[@FINISHERFITNESS]

This was amazing!! Thanks for the inspiration and info! You're a huge influence on me and my clients training!

[@FINISHERFITNESS]

One question - when u say you didn't want to do so many reps....why? Seinthetic fatigue?

[@BBOYMONI]

Great video, more like this please.

[@hazelamazing9229]

Mooooaaaarrrr!!!!

[@santiagoperalta2038]

Welcome back man!

[@jnprather]

Yeah buddy! Love it.

[@JasonFerruggia]

Thanks

[@seanbarkerfit]

Love it Jay! 👌💪🔥

[@thefatmethod]

Video and content were good, but the best part was hearing NY State of Mind instrumental in the beginning and at the end.

[@JohnnyG1]

Great video. Very similar to how Paul Carter and Joe Bennett train. You should get them on the podcast.

[@damonm4156]

Hi Jay love the videos and the podcast absolute epic value appreciate it so for a guy who has only been going to the gym for 5 months loving it but i am also hitting 40 and a hard gainer. Would you still be doing compound exercises such as DL and Squat i do both barbell and dumbbell deadlift same with squat goblet and back squat. Seems good for now but is it fine to keep going this way.

[@JasonFerruggia]

Hard to answer. Really depends on a variety of factors. But those lifts are fine.

[@jasonvasquez1334]

Good stuff. So for each movement, you are doing a warm up set or two before going into the work sets? Then the warm up sets plus work sets will count overall to the number of sets you do for each move and the volume of each move?

[@CoachVic34]

Coach, been in the market for Adjustable DBs! What brand are those?! I love that they go up that heavy!! Thanks for all your content! Avid listener of the Renegade Strength Show Originally from North Jersey but now a S&C down at a Florida High school!

[@JasonFerruggia]

Rep Fitness makes the best benches I've used.

[@thrashpuppy2010]

For a 2 day split(chest+shoulders+tris+abs/back+bis+legs) do you recommend a once a week frequency each?

[@terminatortrainingmethod8168]

I remember hearing you talk in the past about starting with flys/ring pushups sometimes. I've been doing that on and off for awhile and it's been great. Do you still do that occasionally or are flys always later in the session?

[@JasonFerruggia]

I start with them sometimes.

[@BBOYMONI]

What happened to Leonard on the podcast?

[@theleonardfrancis]

Still here bro. Just behind the scenes

[@jfitness432]

What rep fitness bench do you own?

[@jfitness432]

How long does this workout take with 3 minute rests between work sets

[@JasonFerruggia]

My workouts are usually 40-45 minutes. If I'm having tons of fun, maybe an hour or so.

[@jfitness432]

@@JasonFerruggia that’s including warmup?

[@moosaaijaz1615]

Here after Chad Gable's interview with CVV