Intermediate Full Body Push/Pull Mix
A comprehensive upper-body focused session with a primary push movement and various pulling exercises for balanced development.
Warmup
(2)Arm Circles
Rotate arms in large circles forward then backward to lubricate the shoulder joints.
Band Pull-Aparts
Hold a resistance band with arms extended and pull it apart to activate the rear delts and upper back.
Main Workout
(6)Barbell Bench Press
Lie on a flat bench, lower the barbell to mid-chest, and press up. Use a moderate weight to ensure control and safety.
Barbell Bent Over Row
Hinge at the hips, keep back flat, and pull the barbell toward your lower ribs.
Wide Grip Lat Pulldown
Sit at the machine and pull the wide bar down to your upper chest, focusing on squeezing your shoulder blades.
Cable Face Pull
Pull the rope attachment toward your forehead, pulling the ends apart to target rear delts.
Dumbbell Bicep Curl
Stand tall and curl dumbbells toward your shoulders with palms facing up.
Dumbbell Hammer Curl
Perform curls with palms facing each other to target the brachialis and forearms.
Cooldown
(2)Doorway Chest Stretch
Place forearms on a door frame and lean forward to stretch the pectorals.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the posterior deltoid.