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

Set 1: 5 rounds

Weights: Heavy

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

6 reps

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

6 reps

Rest

1 minute

Set 2: 1 round

Weights: Heavy

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

2 reps

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

2 reps

Set 3: 3 rounds

Weights: Heavy

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

10 reps

Weights: Heavy

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

10 reps

Rest

1 minute

Set 4: 1 round

Weights: Heavy

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

3 reps

Weights: Heavy

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

3 reps

Set 5: 4 rounds

Weights: Heavy

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

12 reps

Weights: Heavy

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

12 reps

Rest

1 minute

Set 6: 1 round

Weights: Heavy

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

4 reps

Weights: Heavy

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

4 reps

Related Workouts

Push/Pull

8 mins 40 secs, Moderate

Day 1 - Push

12 mins 3 secs, Moderate

Upper 2

35 mins 53 secs, Intense

Monday

4 mins 28 secs,

Pull Day II

38 mins 12 secs, Moderate

Pull

2 mins 54 secs, Beginner