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Steady Tension Push/Pull Day 1


The reps in this workout will be all partial reps. Instead of full range of motion you will do 70-80% range of motion increasing time under tension.


Warm up

3 rounds

:25 db chest fly (light)

:25 db bent over fly (light)


3 rounds

:25 db chest fly (light)

:25 db bent over fly (light)


3 rounds

:25 underhand lat pulldown (light)

:25 db shoulder press (light)


3 rounds

:25 inch worm (light)

:25 superman (light)


3 rounds

:25 db hex press (light)

:25 straight arm lat pulldown (light)


Workout

4 rounds

:35 hammer strength bench press (partial reps/ no full extension)

:10 rest

:35 db bent over row (10 partial reps + 3s rest then repeat)

:10 rest


1:00 side plank (left side)


4 rounds

:35 lat pulldown (partial reps/ no full extension)

:10 rest

:35 push ups (10 partial reps + 3s rest then repeat)

:10 rest


1:00 side plank (right side)


4 rounds

:35 db flat bench (partial reps/ no full extension)

:10 rest

:35 db pullover (10 partial reps + 3s rest then repeat)

:10 rest


1:00 plank 


4 rounds

:35 seated row (partial reps/ no full extension)

:10 rest


:35 db shoulder press (10 partial reps + 3s rest then repeat)

:10 rest


1:00 butterfly crunch


4 rounds

:35 db flys on while lying on bosu ball (partial reps/ no full extension)

:10 rest

:35 straight arm lat pulldown

:10 rest


1:00 bicycle



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