Day 1 -Horizontal Push/Pull

A horizontal pushing exercise is any exercise that involves moving a weight straight out in front of you so that it’s going away from your torso horizontally (think bench press){: • Bench Press • Low Incline Bench Press • Decline Bench Press • Flat/Incline/Decline Chest Press Machine • Flat/Incline/Decline Flyes } A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows):{ • Bent Over Rows • Seated Cable Rows • T-Bar Rows • Chest Supported Machine Rows }

Exercises

Série 1 5 rondes

Poids: Lourd

(A1)[3-1-1-0] Dumbbell Bench Press - 70% of your max

8 réps

Poids: Modéré

(A2)[4-0-2-3] Barbell Bent-Over Rows

8 réps

Rest

1 minute

Série 2 1 ronde

Poids: Lourd

(A1)[24-8-8-0] Extended TUT - Dumbbell Bench Press - 70% of your max

3 réps

Poids: Modéré

(A2)[16-0-8-12] Extended TUT - Barbell Bent-Over Rows

3 réps

Série 3 3 rondes

Poids: Modéré

(B1)[3-1-1-0] Incline Dumbbell Bench Press - 20% less than bench press

8 réps

Poids: Lourd

(B2)[4-0-2-3] Chest Supported T-Bar Row - Dumbell Back Row

8 réps

Rest

1 minute

Série 4 1 ronde

Poids: Modéré

(B1)[24-8-8-0] Extended TUT - Incline Dumbbell Bench Press - 20% less than bench press

3 réps

Poids: Lourd

(B2)[16-0-8-12] Extended TUT - Chest Supported T-Bar Row - Dumbell Back Row

3 réps

Série 5 3 rondes

Poids: Lourd

(C1)[4-0-2-3] High Incline Dumbbell Flye - Dumbbell Fly

12 réps

(C2)[4-0-2-3] High Incline Bent Lateral - Dumbbell Rear Lateral Raises

12 réps

Rest

1 minute

Série 6 1 ronde

Poids: Lourd

(C1)[16-0-8-12] Extended TUT - High Incline Dumbbell Flye - Dumbbell Fly

3 réps

(C2)[16-0-8-12] Extended TUT - High Incline Bent Lateral - Dumbbell Rear Lateral Raises

3 réps

Entraînements associé

Push Day

15 minutes 8 secondes, Modéré

Push N Pull

35 minutes, Intense

PUSH

9 minutes 15 secondes, Modéré

Push

1 heure 4 minutes 12 secondes, Modéré

Push & pull

37 minutes, Modéré

Push Pull Vertical

9 minutes, Modéré