Push and Pull

One of my favorite workouts is to drop the reps down or pushup myself to do as many reps as possible.  So today I bring you a few push/pull combos that I use to get the arms shaking!

Here’s how it works……..You will do 4 sets of each combo.  The only rule, make sure you leave 2 reps in the tank.  That means that when you complete the exercise, your form needs to be on point, not compromising other aspects in order to achieve the desired reps.  Once you complete each section, throw in 2 minutes of jump rope or even a quick 4 minute traditional tabata.  Check out the video for demos of each exercise, I sped it up so make sure to complete each one at a normal pace!

1a.  Dumbbell Chest Press, stability ball bridge 6-8 reps

1b.  Assisted Pullups, as many as you can do!

2a.  Pushups on the Incline, as many as you can do again

2b.  High Pull with a band, 20 reps

3a.  Landmine Squat to Press 8-10 reps

3b.  Bulgarian Split Squat 8-10 reps each side

Happy shaking muscles!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: