Intermediate Push-Pull Power
A comprehensive upper body session focusing on balanced horizontal and vertical pushing and pulling movements.
Warmup
(2)Jumping Jacks
Jump with legs spreading and hands meeting overhead, then return to start.
Arm Circles
Extend arms to the sides and make small controlled circular motions.
Main Workout
(6)Barbell Bench Press
Lie on a flat bench and lower the barbell to mid-chest, then drive it back up.
Bent-over Barbell Row
Hinge at the hips with a flat back and pull the barbell toward your lower ribs.
Dumbbell Overhead Press
Sit or stand and press dumbbells from shoulder height to full arm extension overhead.
Lat Pulldown
Sit at the machine and pull the bar down to your upper chest while engaging your lats.
Push-ups
Keep your body in a straight line, lower your chest until it nearly touches the floor, and push up.
Face Pulls
Using a cable machine with a rope attachment, pull the rope toward your face while pulling the ends apart.
Cooldown
(2)Child's Pose
Kneel on the floor, sit on your heels, and fold forward with your forehead on the ground and arms reaching out.
Seated Hamstring Stretch
Sit with legs extended straight in front of you and reach forward toward your toes while keeping a flat back.