Upper Pull, Lower Push

Duration 50 minutes

Target Areas: Back, Shoulders

Equipment: Barbell, Strength Machine, Dumbbells, Resistance Bands, Rings, Sandbags

Added by Personal Trainer Uncle Heiko S

Exercises

Set 1: 1 round

Warm up

15 minutes

Set 2: 4 rounds

Weights: Heavy

Barbell Back Loaded Squats

10 reps

Rest

30 seconds

Weights: Heavy

Barbell Reverse Grip Rows

3 reps

Rest

15 seconds

Weights: Heavy

Barbell Reverse Grip Rows

3 reps

Rest

15 seconds

Weights: Heavy

Barbell Reverse Grip Rows

3 reps

Rest

1 min 30 secs

Set 3: 1 round

Weights: Moderate
❤️ Vigorous (Zone 3)

Lat Pulldown

100 reps

Rest

3 minutes

Set 4: 1 round

Resistance: Heavy
❤️ Very Hard (Zone 4)

Leg Extensions Machine

50 reps

Rest

3 minutes

Set 5: 3 rounds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

15 reps

❤️ Vigorous (Zone 3)

Face Pull

15 reps

❤️ Vigorous (Zone 3)

Plate Halo

20 reps

Rest

1 minute

Workout Discussion

30 Jan

Uncle Heiko S.

thanks Mai👋😀

28 Jan

Mai D.

Great work Uncle as always 👏👍👍💪🙋🏼‍♀️😉🌹💜

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Upper Pull, Lower Push

Exercises

Workout Discussion

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Quickdraw Adjustable Dumbbells

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