Wednesday, November 23, 2011

Quick push/pull giant set

If you are strapped for time and need some quick upper body work than try this brief routine. The rep ranges fit best for those looking to gain muscle. You can easily drop the weight on each exercise and up the reps if that is what you want as well.

Lying close grip dumbbell press ( keep your elbows tucked in tight to your sides with your palms facing each other as you press )-10 reps

Seated row with neutral grip
-12 reps

-10 reps ( hold at the bottom of each for 3 seconds )
** if this is too easy then add a weight vest or plate to your back

Lat pulldown with close grip ( palms facing forward )-12 reps

Rest 90 seconds and repeat 4 total rounds

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