3.9.21 Workout: Push/Pull Day

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Shred: (Overhand Grip Lat Pulldowns on Cable, 5 sets of 16 reps), (Incline Machine Chest Press w/ 5 Second Negatives, 5 sets of 12 reps), (Triceps Pushdowns on Cable w/ Straight Bar Attachment, 7 sets of 12 reps, flex triceps for 10 seconds immediately after each set, rest only 30 seconds between sets), (Bicep Curls on Cable w/ Straight Bar Attachment, 7 sets of 12 reps, flex biceps for 10 seconds immediately after each set, rest only 30 seconds between sets), Rest 60-90 seconds between sets for Lat Pulldowns and Incline Chest Press Sets Only

Cardio: 60 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Overhand Grip Lat Pulldowns on Cable, 5 sets of 12 reps), (Incline Machine Chest Press w/ 5 Second Negatives, 5 sets of 8 reps), (Triceps Pushdowns on Cable w/ Straight Bar Attachment, 7 sets of 12 reps, flex triceps for 10 seconds immediately after each set, rest only 45 seconds between sets), (Bicep Curls on Cable w/ Straight Bar Attachment, 7 sets of 12 reps, flex biceps for 10 seconds immediately after each set, rest only 45 seconds between sets), Rest 90-120 seconds between sets for Lat Pulldowns and Incline Chest Press Sets Only

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