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Push and Pull Upper Body StrengthCreated by devpaul
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Workout Programs → Push and Pull Upper Body Strength
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Summary
2 Workouts / 14 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Upper body strength training workout. Add 2 - 3 days of running to the workout for a full body strength and cardio program.
Workouts
Pull Strength Workout
Description
Targets biceps and back muscles
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Barbell Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Lat Pulldowns - Wide-Grip 3 sets: 8 reps, 8 reps, 8 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Dumbbell Curl - Standing 3 sets: 30 reps, 30 reps, 30 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Seated Cable Rows 3 sets: 8 reps, 8 reps, 8 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Preacher Curl 3 sets: 8 reps, 8 reps, 8 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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Back Extensions 3 sets: 10 reps, 10 reps, 10 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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