UPPER BODY PUSH/PULL – MAX EFFORT
WORKOUT
Strength A – 8 Sets
- Pin Set Bench Press
Work to a 3 rep max (3RM)- Set 1 x 10-12 (Medium)
- Sets 2-3 x 8-10 (Medium+)
- Sets 4-5 x 6-8 (Heavy)
- Sets 6-8 x 3 (As heavy as possible)
Strength B – 4 Sets
- Pull Up Cluster x 3-2-1
Perform 3 pull ups, then rest 10 secs. Perform 2 pull ups, then rest 10 secs. Perform 1 pull up, then rest 2 minutes. Do this progression 4 times.
Movement Circuit – 4 Rounds
60-90 seconds REST in between rounds
- DB Tate Press x 10-12 (Medium+)
- Neutral Grip Bent over DB Rows x 10-12 (Medium+)
- Band Face Pull x 25
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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