Day 2 – Vertical Push/Pull

A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press):{ • Standing Overhead Shoulder Press • Seated Overhead Shoulder Press • Lateral Raises • Front Raises • High Incline Bench Press } A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from over head (think lat pull-downs):{ • Pull-Ups • Chin-Ups • Lat Pull-Downs }

Exercises

Série 1 5 rondes

Poids: Lourd

(A1)[3-0-2-0] Standing Press - Push Presses

6 réps

(A2)[4-0-2-3] Assisted Chin-Ups with Bands or Machine

6 réps

Rest

1 minute

Série 2 1 ronde

Poids: Lourd

(A1)[24-0-16-0] Extended TUT - Standing Press - Push Presses

2 réps

(A2)[16-0-8-12] Extended TUT - Assisted Chin-Ups with Bands or Machine

2 réps

Série 3 3 rondes

Poids: Lourd

(B1)[3-1-1-0] Seated Dumbbell Press

10 réps

Poids: Lourd

(B2)[4-0-2-3] Cable Lat Pull Down

10 réps

Rest

1 minute

Série 4 1 ronde

Poids: Lourd

(B1)[24-8-8-0] Extended TUT - Seated Dumbbell Press

3 réps

Poids: Lourd

(B2)[16-0-8-12] Extended TUT - Cable Lat Pull Down

3 réps

Série 5 4 rondes

Poids: Lourd

(C1)[4-0-2-3] Dumbbell Front Raises

12 réps

Poids: Lourd

(C2)[4-0-2-3] Straight-Arm Lat Pulldown - Close Grip Lat Pull Down

12 réps

Rest

1 minute

Série 6 1 ronde

Poids: Lourd

(C1)[16-0-8-12] Extended TUT - Dumbbell Front Raises

4 réps

Poids: Lourd

(C2)[16-0-8-12] Extended TUT - Straight-Arm Lat Pulldown - Close Grip Lat Pull Down

4 réps

Entraînements associé

Day 1 -Horizontal Push/Pull

20 minutes 21 secondes, Modéré

Push Pull Vertical

9 minutes, Modéré

Day 2: Push & Pull

22 minutes 17 secondes, Modéré

Push / Pull Horizontal

3 minutes 21 secondes, Modéré

Push Pull v2 Wednesday

43 minutes 5 secondes, Intense

Push/Pull

8 minutes 40 secondes, Modéré