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

Satz 1: 5 Runden

Gewichte: Schwer

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

6 Wiederholungen

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

6 Wiederholungen

Rest

1 minute

Satz 2: 1 Runde

Gewichte: Schwer

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

2 Wiederholungen

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

2 Wiederholungen

Satz 3: 3 Runden

Gewichte: Schwer

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

10 Wiederholungen

Gewichte: Schwer

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

10 Wiederholungen

Rest

1 minute

Satz 4: 1 Runde

Gewichte: Schwer

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

3 Wiederholungen

Gewichte: Schwer

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

3 Wiederholungen

Satz 5: 4 Runden

Gewichte: Schwer

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

12 Wiederholungen

Gewichte: Schwer

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

12 Wiederholungen

Rest

1 minute

Satz 6: 1 Runde

Gewichte: Schwer

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

4 Wiederholungen

Gewichte: Schwer

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

4 Wiederholungen

Verwandte Workouts

Day 1 -Horizontal Push/Pull

20 Min 21 Sek, Mäßig

Push Pull Vertical

9 minutes, Mäßig

Day 2: Push & Pull

22 Min 17 Sek, Mäßig

Push / Pull Horizontal

3 Min 21 Sek, Mäßig

Push Pull v2 Wednesday

43 Min 5 Sek, Intensiv

Push/Pull

8 Min 40 Sek, Mäßig