Keep Your Workouts Interesting With Push And Pull

July 26, 2017

Push Pull Workout

 

Today I want you to try a push pull workout.

I think it’s important to mix up your workouts, we often see the same “Bro” training split.

Chest and Tri’s

Back and Bi’s

Shoulders

Legs

If I follow the same training split every week I find myself going through the motions rather than trying to better last week’s workout. Change your workout routine to keep training interesting.

Training chest and Back together is a big workout, so make sure that you’re well fed and hydrated prior to this workout.

 

WARM UP

10 over grasp chin up Superset with 20 Pushups

30 seconds rest then complete andother 2 sets.

 

 

FIRST EXERCISE

Seated incline chest press superset with seated row.

Note: with all the supersets the only rest I have is walking between the machines I’m using, keep rest times as short as possible, about 30sec. Adjust weights to suit the rep range.

1st set - 20 reps on each

2nd set - 15 reps

3rd set - 10 reps

 

4th set – 8 reps

5th set – 6 reps

 

 

SECOND EXERCISE

Dumbbell bench press (see picture) superset with single arm bent over row

5 sets 30 seconds rest in between sets

 

1st set - 15 reps on each

2nd set - 12 reps

3rd set - 8 reps

4th set – 6 reps

5th set – 20 reps

 

 

 

 

THIRD EXERCISE

Peck DECK superset with Rear delt machine

5 sets 30 seconds rest in between sets, this time hold and squeeze at the top of every set for 2 seconds

 

1st set - 10 reps on each

2nd set - 10 reps

3rd set - 10 reps

4th set – 10 reps

5th set – 10 reps

 

 

 

 

 

LAST EXERCISE

 

Max push ups straight into Max over grasp chin ups

3 min rest then complete again.

On my first set to failure I completed 88 push ups and 27 chin ups.

 

Thank you for reading.

 

Kind regards,

 

Luke

 

 

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