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

Pushups-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

Full blast back routine

A1) Seated row with V bar- You will hold each rep and focus on squeezing the shoulder blades together at the back of the movement. Rep 1-8sec rep 2- 7 sec rep 3-6 sec........until last rep is held for 1 sec. 8 total reps of course. The isometric hold is a great way to recruit more muscle fibers and has been shown to be highly effective when training the back.

**Rest 60 sec and repeat this for 3 more total sets

B1) T-bar row-This will be done as a drop set. Do your first set with a challenging weight for 8-10 reps. then immediately drop 25lbs off the bar and then try and rep out another 8-10 reps.

**Rest 60 sec and repeat this for 3 more total sets

C1) One arm row with a dumbbell and pause-Do a standard one arm row but let the weight rest on the floor at the bottom for a 1 sec pause each rep before exploding up as fast as you can. This pause will keep you from cheating and allow you to focus better on solid movements. Do 8 reps

**Rest 60 sec and repeat this for 3 more total sets

Done!