Day 2 – Vertical Push/Pull

A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press):{ • Standing Overhead Shoulder Press • Seated Overhead Shoulder Press • Lateral Raises • Front Raises • High Incline Bench Press } A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from over head (think lat pull-downs):{ • Pull-Ups • Chin-Ups • Lat Pull-Downs }

Exercises

Conjunto 1: 5 rodadas

Pesos: Pesado

(A1)[3-0-2-0] Standing Press - Push Presses

6 repetições

(A2)[4-0-2-3] Assisted Chin-Ups with Bands or Machine

6 repetições

Rest

1 minuto

Conjunto 2: 1 rodada

Pesos: Pesado

(A1)[24-0-16-0] Extended TUT - Standing Press - Push Presses

2 repetições

(A2)[16-0-8-12] Extended TUT - Assisted Chin-Ups with Bands or Machine

2 repetições

Conjunto 3: 3 rodadas

Pesos: Pesado

(B1)[3-1-1-0] Seated Dumbbell Press

10 repetições

Pesos: Pesado

(B2)[4-0-2-3] Cable Lat Pull Down

10 repetições

Rest

1 minuto

Conjunto 4: 1 rodada

Pesos: Pesado

(B1)[24-8-8-0] Extended TUT - Seated Dumbbell Press

3 repetições

Pesos: Pesado

(B2)[16-0-8-12] Extended TUT - Cable Lat Pull Down

3 repetições

Conjunto 5: 4 rodadas

Pesos: Pesado

(C1)[4-0-2-3] Dumbbell Front Raises

12 repetições

Pesos: Pesado

(C2)[4-0-2-3] Straight-Arm Lat Pulldown - Close Grip Lat Pull Down

12 repetições

Rest

1 minuto

Conjunto 6: 1 rodada

Pesos: Pesado

(C1)[16-0-8-12] Extended TUT - Dumbbell Front Raises

4 repetições

Pesos: Pesado

(C2)[16-0-8-12] Extended TUT - Straight-Arm Lat Pulldown - Close Grip Lat Pull Down

4 repetições

Treinos Relacionados

Day 1 -Horizontal Push/Pull

20 mins 21 segs, Moderado

Push Pull Vertical

9 minutos, Moderado

Day 2: Push & Pull

22 mins 17 segs, Moderado

Push / Pull Horizontal

3 mins 21 segs, Moderado

Push Pull v2 Wednesday

43 mins 5 segs, Intenso

Push/Pull

8 mins 40 segs, Moderado