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 round

Pesi: Pesante

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

6 ripetizioni

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

6 ripetizioni

Rest

1 minuto

Set 2: 1 round

Pesi: Pesante

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

2 ripetizioni

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

2 ripetizioni

Set 3: 3 round

Pesi: Pesante

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

10 ripetizioni

Pesi: Pesante

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

10 ripetizioni

Rest

1 minuto

Set 4: 1 round

Pesi: Pesante

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

3 ripetizioni

Pesi: Pesante

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

3 ripetizioni

Set 5: 4 round

Pesi: Pesante

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

12 ripetizioni

Pesi: Pesante

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

12 ripetizioni

Rest

1 minuto

Set 6: 1 round

Pesi: Pesante

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

4 ripetizioni

Pesi: Pesante

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

4 ripetizioni

Allenamenti correlati

Day 1 -Horizontal Push/Pull

20 min 21 sec, Moderato

Push Pull Vertical

9 minuti, Moderato

Day 2: Push & Pull

22 min 17 sec, Moderato

Push / Pull Horizontal

3 min 21 sec, Moderato

Push Pull v2 Wednesday

43 min 5 sec, Intenso

Push/Pull

8 min 40 sec, Moderato