Yesterdays upper-body push / pull superset workout. My reps were admittedly ugly and few on the pull exercises as I have been suffering from a strain in my left biceps recently: Upper-Body Pull / Push Workout - 17/03/2014 1) Push / Pull Superset 1: Stability pushups drop-set (decline / straight-leg) / Wide-grip pull-ups Set 1: 14 + 2 reps / 6 reps Set 2: 14 + 2 reps / 6 reps Set 3: 11 + 2 reps / 7 reps Set 4: 10 + 2 reps / 5 reps 2) Push / Pull Superset 2: Close-grip pushups drop-set / Narrow, reverse-grip chin-ups Set 1: 12 + 2 reps / 5 reps Set 2: 12 + 5 reps / 6 reps Set 3: 10 + 3 reps / 6 reps Set 4: 12 + 3 reps / 6 reps 3) Push / Pull Superset 3: Handstand Pushups / Neutral-grip chin-ups Set 1: 7 reps / 5 reps Set 2: 7 reps / 5 reps Set 3: 6 reps / 6 reps Set 4: 5 reps / 5 reps 4) Push / Pull Superset 4: Dips / Inverted Body Row - Feet Raised Set 1: 12 reps / 10 reps Set 2: 10 reps / 6 reps Set 3: 8 reps / 12 reps Set 4: 11 reps / 10 reps 5) Bodyweight stability fly drop-set (decline / straight-leg): Set 1: 6 reps + 1 rep Set 2: 5 reps + 1 rep Set 3: 4 reps + 1 rep Set 4: 4 reps + 2 reps
Posted on: Tue, 18 Mar 2014 17:27:14 +0000
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