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.
- BB Bench Press
- Set 1 x 10-12 (Light)
- Sets 2-3 x 8-10 (Medium)
- Sets 4-5 x 6-8 (Medium+)
- Sets 6-8 x 3-4 (As heavy as possible)
- DB Floor Press 4 x 8-10 (Heavy)
- Pull Ups 3 x Cluster
Cluster = 5 wide grip pull ups, 4 standard grip pull ups, 3 close grip pull ups with 10 sec of rest between each. - Band Face Pulls 3 x 50 (light band)
- Bradford Press 3 x 25 (bar only or very light weight)
Back + Front = 1 rep
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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.