UPPER BODY PUSH/PULL
WORKOUT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- DB Bench Press 3 x 8
- DB Bent Over Row 3 x 8
- Alternating DB Floor Press 3 x 8 (each side)
- DB Single Arm Row 3 x 8 (each side)
- Pull Ups 3 x Max Reps
- Push Ups 3 x Max Reps
CORE – 2 Minutes
Accumulate 2 minutes of the following exercise. Let’s say you hold the exercise for 30 seconds and need to rest. That would mean you’ve accumulated 30 seconds. Keep holding until you’ve accumulated 2 minutes.
- Hollow Body Hold
WARM UP
- 2 Minute Row or Jump Rope
- Band Pass through x 15
- Walk Out Push Ups x 10
- Y T A’s x 10
- Dead Hang x 30-60 seconds
- High Plank Shoulder Taps x 60 seconds
DECOMPRESSION
- Single Arm Pec Stretch x 60 seconds (each side)
- Banded Lat Stretch x 60 seconds (each side)
- Banded Tricep 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.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.