Push n Pull
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Inchworms | 0.0 | 1 | 10 | |||||
| 1 | 0.0 | 1 | :30 | 10 | |||||
| 1 | Overhead Lat Stretch | 0.0 | 1 | :20 | 10 | ||||
| 1 | Huggers | 0.0 | 1 | :30 | 10 | ||||
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 10 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 | ||||
Push 1 | |||||||||
| 1 | Barbell Bench Press | 90.0 | 10 | 20 | |||||
| 1 | Dumbbell Chest Fly | 25.0 | 10 | 20 | |||||
| 2 | Barbell Bench Press | 110.0 | 10 | 20 | |||||
| 2 | Dumbbell Chest Fly | 30.0 | 10 | 20 | |||||
| 3 | Barbell Bench Press | 130.0 | 10 | 20 | |||||
| 3 | Dumbbell Chest Fly | 35.0 | 10 | 20 | |||||
| 4 | Barbell Bench Press | 130.0 | 10 | 20 | |||||
| 4 | Dumbbell Chest Fly | 35.0 | 10 | 20 | |||||
Pull 1 | |||||||||
| 1 | Barbell Bentover Row | 70.0 | 10 | 20 | |||||
| 1 | Dumbbell Rear Fly | 15.0 | 10 | 20 | |||||
| 2 | Barbell Bentover Row | 80.0 | 10 | 20 | |||||
| 2 | Dumbbell Rear Fly | 20.0 | 10 | 20 | |||||
| 3 | Barbell Bentover Row | 90.0 | 10 | 20 | |||||
| 3 | Dumbbell Rear Fly | 25.0 | 10 | 20 | |||||
| 4 | Barbell Bentover Row | 90.0 | 10 | 20 | |||||
| 4 | Dumbbell Rear Fly | 25.0 | 10 | 20 | |||||
Push 2 | |||||||||
| 1 | Dumbbell Incline Bench Press | 25.0 | 10 | 20 | |||||
| 1 | Dumbbell Incline Skull Crusher | 25.0 | 10 | 20 | |||||
| 2 | Dumbbell Incline Bench Press | 30.0 | 10 | 20 | |||||
| 2 | Dumbbell Incline Skull Crusher | 30.0 | 10 | 20 | |||||
| 3 | Dumbbell Incline Bench Press | 35.0 | 10 | 20 | |||||
| 3 | Dumbbell Incline Skull Crusher | 35.0 | 10 | 20 | |||||
Pull 2 | |||||||||
| 1 | Lat Pulldowns | 100.0 | 10 | 20 | |||||
| 1 | Dumbbell Pullover | 25.0 | 10 | 20 | |||||
| 2 | Lat Pulldowns | 115.0 | 10 | 20 | |||||
| 2 | Dumbbell Pullover | 30.0 | 10 | 20 | |||||
| 3 | Lat Pulldowns | 125.0 | 10 | 20 | |||||
| 3 | Dumbbell Pullover | 35.0 | 10 | 0 | |||||
Push n Pull
You have completed 1 of 34 exercises for 3%.
Rest Period 10 Seconds
Circuit: Warmup Set: 1 Exercise: 1
Instructions:
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Sets for Inchworms:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 1 |