Monday, September 5, 2011
Putting the LABOR in Labor day!
Its Labor day most everyone is off so what better way to spend your day then dominating in the gym. Below is a push and pull workout that you will love. Make it happen!
A1)Incline dumbbell chest press-12 reps ( explosive reps )
B1) Incline bench dumbbell one arm row-12 reps **
** stand behind the incline bench and rest your left arm on the top of the bench. Perform a row with your right arm, then switch arms.
Do this for 1 round then take 1 minute rest before moving to A2/B2
A2) Decline dumbbell chest press-8 reps ( each rep lower the weight for 4 seconds )
B2) Straight bar seated row-8 reps ( each rep hold for 5 seconds )
Do this for 1 round then take 1 minute rest before moving to A3/B3
A3) Barbell 1/2 press-12 reps ( lower the bar to just above the chest and then press just 1/2 way up, lower back down to equal one rep )
B3) T-bar row-12 reps
Do this for 1 round and then take 2-3 minutes rest before starting back at A1/B1
Repeat this whole sequence for 3 total rounds