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Training

Days

1
2
3
4
Day 2

Upper body push pull

To access this content, you must purchase Standard, Gold or Popular.

Gym Version

  1. Dumbbell bench press 4 sets x 10 reps
  2. Barbell Bent over row 3 sets x 8 reps
  3. Dumbbell Shoulder press 3 sets x 10 reps
  4. Lat pull down 3 sets x 12 reps
  5. Bicep curls 3 sets x 15 reps
  6. Tricep extensions or Bench Tricep dips 3 x 15 reps
  7. Finisher 1 minute push up (as many reps as possible)

Dumbbell Version

  1. Dumbbell press 4 sets x 10 reps
  2. Dumbbell Bent over row 3 sets x 8 reps
  3. Dumbbell shoulder press 3 sets x 10 reps
  4. Banded lat pull down 3 sets x 12 reps
  5. Bicep curls 3 sets x 15 reps
  6. Bench tricep dips or dumbbell tricep extensions 3 x 15 reps
  7. Finisher 1 minute push up (as many reps as possible)

Upper body push pull

To access this content, you must purchase Standard, Gold or Popular.
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