Push/Pull workout

Push/Pull workout

If you notice my post over the past few months you'll notice that instead of splitting my days with chest, back, shoulder, legs. I tend to smash up my pressing movements with my pulling movements. It's a great way to increase the intensity of your workouts and make sure your getting the proper balance between the two. This was my workout monday:

Incline Dumbbell press 4 sets x because of my shoulder injury I still can't go as heavy as I would like so I used some 60's and did as many reps as i could using a explosive press up and then taking about 4 seconds to bring them down. This surely upped the intensity of the movement for me.

Superset that with heavy smith machine rows 4 sets x 6-10 reps. We went up to about 205lbs.

next was Weighted pull-ups 3 sets x used a 35lbs. dumbbell. I would do about 10 reps with the dumbbell strapped to me and then drop the weight and knock out another 10 reps or so !

Superset with Wall handstand push-ups ( another one of my favorite movements) 3 set x 12 reps or so

Last we did cable tricep push downs single arm 3 sets x we did 8 reps over hand, both hands. then 8 more reps under hand, both hands....talk about a burn. Push down and try to hold for a few seconds every rep!!

super set with captain chair leg raises 3 sets x 6 reps to the left, 6 reps to the right, then 10 in the middle