UPPER BODY PUSH/PULL
WORKOUT
Strength
- Incline Bench Press
- Set 1 x 12-15 (Medium)
- Sets 2-3 x 8-10 (Medium+)
- Sets 4-5 x 4-6 (Heavy)
- Sets 6-8 x 1-2 (As heavy as possible)
- Close Grip Chin-up x 5
Movement Circuit A – 4 Rounds
30-60 seconds REST in between rounds
- DB Push Up with Alternating Step Through x 10
Stand 2 DBs up and perform your push up on them. Between each push up perform a step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors. - Overhead Band Tricep Extension x 21
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 - Incline DB Chest Fly x 12-15 (Medium)
- DB Shoulder Raise Combo x 10-12 (Medium)
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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