Terrence Ruffin, AKA Ruff Diesel, recently shared a video of his current push-pull split that he’s using to prepare for the 2022 Olympia. There are some interesting variations of familiar exercises in this workout that you shouldn’t miss.
Terrence Ruffin Push Pull Workout
Terrence Ruffin is one of the top bodybuilders in the world and has had an impressive season after winning the 2022 Arnold Classic in the Classic Physique division. Terrence is attempting to dethrone Chris Bumstead later this year at the 2022 Olympia. We know that Terrence always brings a world-class physique to the stage, so maybe this will be his year!
Terrence, AKA Ruff Diesel, starts the video talking about the training session and that they plan to hit the chest and back. Ruffin and his coach, Joe Bennett, are still working to figure out the best split as they go along. Ruffin’s coach talks about making changes from their previous workouts. The difference for today is a little less chest work. They used to do two chest movements and two back exercises. In this workout Ruffin only does one chest movement.
Ruffin hits some weighted crunches and hip-loaded calf raises at the beginning of the workout. Unfortunately, we don’t see how many sets and reps he does of these accessory lifts.
Seated Cable Fly
We see Terrence sitting facing away from the cable machine while performing cable flys. You’ll see that he has an object wedged between himself and the seat so that he’s sitting straight up. We only see him perform a complete set of around 10 reps during this exercise. We can assume he will hit 3-4 sets of 8-12 reps here.
Seated One Arm Lat Pulldown X Seated Cable Y Raise
For the lat pulldown, we see Ruffin on the machine performing slow and controlled reps while using an underhand grip. You’ll notice in the video that Terrence pauses briefly at the bottom and really contracts the lats. This is a great exercise to hit the back and biceps.
Terrence supersets the lat pulldown with the seated cable Y raise. With this exercise, he’s using wrist straps while focusing on the rear delts. We can guess that he’s performing 2-3 supersets of 8-15 reps on each exercise.
Seated Machine Back Rows
We can see Terrence hit the seated machine row while using an underhand grip. This exercise can add some significant width and thickness to the back when done with a proper range of motion combined with an increased time under tension. Once again, we can expect Terrence to perform 8-15 reps here for 2-3 sets.
Seated Straight Arm Pulldown With Rope
The next pull exercise that Terrence does is the rope straight arm pulldown. This is a cool variation of the exercise; by doing it in a seated position, there’s little room for cheating or using momentum to pull the weight down.
Rack Chin Ups
The last exercise of the workout that we see Terrence doing is the rack chin up. With this exercise, we see him using some banana-shaped handles as grips which definitely will test his grip strength while also adding a level of instability compared to just gripping the bar.
This looks like a killer workout that will definitely result in a nice pump. Although we don’t know the exact reps and sets from the video, we can guess that he was doing a mid-high rep range of a few sets with each exercise.
Related: Terrence Ruffin Shares Unconventional Leg workout
Sample Terrence Ruffin Pull Push Workout
This pull/push workout is definitely pull-centric, so if you’re looking for a workout that mainly targets the back and arms, then try the sample workout below.
- Seated Cable Fly: 3 sets x 12-15 reps
- Superset: Single Arm Lat Pulldown x Seated Y Cable Raise: 3 sets x 8-10 reps
- Seated Rows w/ Underhand Grip: 2 sets x 10-15 reps
- Seated Straight Arm Lat Pulldown: 2 sets x 10-12 reps
- Rack Chin-Ups: 2 sets x AMRAP (as many reps as possible)
Note: Keep rests 1-2 minutes between sets.
CLOSING THOUGHTS
Terrence Ruffin is one of the best in the sport for a few reasons; he has a great work ethic, amazing genetics, and he keeps adjusting his workouts to make sure he continues to improve. We think Terrence has a good chance at the 2022 Olympia title later this year if he keeps up the pace.
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