UPPER BODY PUSH/PULL
WORKOUT
Strength
- Chaos 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)
Movement Circuit A – 5 Rounds
60-90 seconds REST in between rounds
- Pronated Bent Over BB Rows x 8-10 (Medium+)
- Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB - High Band Chest Fly x 30
Movement Circuit B – 5 Rounds
60-90 seconds REST in between rounds
- DB Tate Press x 12-15 (Medium)
- Plank Reach x 10 (each side)
- Banded Pull-Apart x 30
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.
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