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 )
SUPER SET
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 )
SUPER SET
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 )
SUPER SET
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
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