Horizontal push/pull #1 (upper body)
Full Body workouts
•
9m 23s
4x6-12 reps with 2-3 RIR (reps in reserve)
1. Superset 0:55 Banded deadbug + 2:30 supinated push ups (or normal push ups)
2. 3:45 Incline chest press (or flat chest press)
3. 5:15 Renegade row
4. Superset 6:40 seated banded row + 8:00 standing band chest fly
Up Next in Full Body workouts
-
Full body #3
Equipment needed: dumbbells (light and heavy or whatever you have plus a band), a chair/bench
1. superset 1:00 chest press + 2:00 shoulder taps
2. 3:00 Reverse lunges
3. superset 4:00 seated goodmorning + 5:30 rear delt fly
4. 6:30 Single arm bent row into a tricep kickback
5. Squats to FAILURE -
Full body #4
Equipment: only dumbbells!
4 sets of 6-12 repsExercises:
1. 0:45 inchworm to hand release pushup
2. 1:25 RDL row
3. superset: 3:00 front squat + lateral raise 4:00
4. superset 5:25 dead bug + 6:20 skull crushers -
Lunge and push (shoulder day) #3
circuit style! 1 set each with 30 seconds of rest
