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Push & Pull Workout

January 20, 2018 2 min read

This routine was more of a fast-paced workout with minimal rest periods. It's 5 chest exercises (push) along with 5 back exercises (pull) for a total of 500 reps! Can you finish it? Give it a shot. You complete all 4 sets of each push exercise before moving onto pull.

Start with cardio to warm up to help prevent injuries. I have been using Myoblox Loco which is currently sold out. BUT, Red White and Boom has been very popular and is similar in regards to the energy/stimulants. For all preworkout options click Here

Warm Up - 10 Minutes of Cardio (Any form)

All exercises will be 4 sets for 12, 10, 10, 8 reps starting with chest

Dumbbell Bench Press

Do a couple warm up sets first, then: 4 Sets (12, 10, 10, 8 reps)

Dumbbell Flys

4 Sets (12, 10, 10, 8 reps)

Barbell Incline Bench Press

4 Sets (12, 10, 10, 8 reps)

Chest Dips

4 Sets (12, 10, 10, 8 reps)

Dumbbell Pull-Overs

4 Sets (12, 10, 10, 8 reps)

Wide Grip Pull Ups

Can be assisted if needed. 4 Sets (12, 10, 10, 8)

T-Bar Rows

4 Sets (12, 10, 10, 8 reps)

Seated Rows

4 Sets (12, 10, 10, 8)

Close Grip Pull Downs

4 Sets (12, 10, 10, 8 reps)

Bent Over Barbell Rows

4 Sets (12, 10, 10, 8 reps)

For recovery & growth I would definitely recommend supplementing with a protein powder. or any of the post workout carbohydrate products we carry. (Check Those Out Here) Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state.

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Thanks for reading.


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