UPPER BODY PUSH/PULL (DYNAMIC EFFORT)
WORKOUT
Strength
- BB Floor Press 12 x 4 EMOM (Medium+)
Every minute on the minute do 4 eccentric reps (explode up on the concentric and return down slowly, the eccentric).
Medium+ weight should be about 75% of your 1RM (rep max). Change your grip (Standard, Close, Wide) every 4 sets.
Movement Circuit A – 4 Rounds
30-60 seconds REST in between rounds
- Incline Chest Supported DB Rows x 12-15 (Medium)
- Seated DB Arnold Press x 12-15 (Medium)
- High Band Chest Fly x 25
Movement Circuit B – 3 Rounds
30-60 seconds REST in between rounds
- BB Curl 21s x 21 (Medium)
7 reps at 1/4 range of motion (ROM), 7 reps 1/2 ROM, 7 reps full ROM - Seated DB Lateral Raises x 21 (Medium)
- 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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