Today we are doing nothing but Bench Press and Pull-ups. Why? Because they are the 2 greatest workouts ever, and in reality are all you need to completely jack up your back and chest. With these 2 simple exercises you will be hitting your arms, shoulders and core.... Because they are each compound movements. It will be like a full body workout! Incredible! So here is the workout, get ready to be ultra pumped in the upper body. Oh, I forgot to mention.... 6mile run after the lift. Enjoy.
** Switch from Bench Press to Pull-ups in a super set type fashion. You will do a total of 10 switch **
Switches 1 - 3 (3 sets each) - do 80% your max: 5 reps
Switches 4 - 6 (3 sets each) - do 60% your max: 8 - 12 reps
Switches 7 - 9 (3 sets each) - do 40% your max: 15 - 20 reps
Switch 10 - go from 3 push-ups to 1 Pull-up until you quit
Now hit the treadmill for that 6 mile run!
** Switch from Bench Press to Pull-ups in a super set type fashion. You will do a total of 10 switch **
Switches 1 - 3 (3 sets each) - do 80% your max: 5 reps
Switches 4 - 6 (3 sets each) - do 60% your max: 8 - 12 reps
Switches 7 - 9 (3 sets each) - do 40% your max: 15 - 20 reps
Switch 10 - go from 3 push-ups to 1 Pull-up until you quit
Now hit the treadmill for that 6 mile run!
6 miles on a treadmill.. I hear that kills your soul.
ReplyDelete