PUSH / PULL

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PUSH

Exercise: repetitions x sets

Squats 10 x 3

Reverse Lunges 10 x 3

Romanian deadlift 10 x 3 

Wide chest press 10 x 3

Pec flyes 10 x 3

Neutral chest press 10 x 3

Lateral raises 10 x 3

Front raises 10 x 3

Wide shoulder press 10 x 3

Tricep dips 10 x 3

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PULL

Exercise: repetitions x sets

Deadlifts 10 x 3

Bulgarian split squat 10 x 3 

Glute bridges 10 x 3

Wide pull ups 10 x 3

Straight arm pulldown 10 x 3

Neutral row 10 x 3

Upright row 10 x 3

Bicep curls 10 x 3

 

NOTE: If you need options or alternatives for exercises and equipment please check the Equipment Options

Please feel free to make these programs work for you. Use this as a foundation but chop and change things. Superset or tri-set exercises together for efficiency and time-saving. Adjust the number of reps or sets. Do your thing and never forget that the work out that works out is the one that works for you.