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

Set 1: 5 rounds

Weights: Heavy

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

8 reps

Weights: Moderate

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

8 reps

Rest

1 minute

Set 2: 1 round

Weights: Heavy

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

3 reps

Weights: Moderate

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

3 reps

Set 3: 3 rounds

Weights: Moderate

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

8 reps

Weights: Heavy

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

8 reps

Rest

1 minute

Set 4: 1 round

Weights: Moderate

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

3 reps

Weights: Heavy

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

3 reps

Set 5: 3 rounds

Weights: Heavy

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

12 reps

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

12 reps

Rest

1 minute

Set 6: 1 round

Weights: Heavy

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

3 reps

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

3 reps

Related Workouts

Push & pull

37 minutes, Moderate

Push

27 mins 51 secs, Moderate

Alternating Press/Pull

35 mins 41 secs, Moderate

Monday

19 mins 40 secs, Moderate

Push

3 mins 29 secs, Moderate

Dumbell Push A

46 mins 8 secs, Moderate