UPPER BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 5 Rounds:
3-5 minutes REST in between rounds. Make sure to perform 2-3 warm up bench press sets before beginning circuit.
- BB Bench Press (4-2-1 Tempo) x 5
- Eccentric Lat Band Pulldowns x 10
CIRCUIT – 4 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Trap Bar Bent Over Row x 8-10
- DB Single Arm Incline Bench Press x 8-10 (each side)
- Band Straight Arm Pulldowns x 8-10
- Explosive Standing Band Press x 8-10
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Plank Up-Downs
- Bridge Hold Pallof Press (alternate sides each round)
- 3-Pt Plank Row (alternate sides each round)
- Suitcase Crunch
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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