Keep Your Workouts Interesting With Push And Pull
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
