Push Power Pull & Flex

Sep 17, 2014 | | 77 comments

In this workout I’m gonna put u on some new type ish lol.  This workout I came up with so u can work your power, pull, push, strength, endurance, and flexibility in one workout so u can do what u want to do with your body.  In the beginning of the workout your going to do functional stretching to get the blood flowing and enhance your durability instead of traditional stretches in which decrease your energy.  When u get to the power lifts I want u to use only about 60-65% of your 1rm (one rep max).  Good training to all, and to all a good fight!!!

 

Med ball push up

 

Spiderman push up

 

Power/clap push ups

 

Incline dumbbell

 

Inline dumbbell flies

 

One leg stair raises

 

Box jumps

 

Seated calf raise

 

Lying leg curl

 

Pull ups

 

Deadlifts

 

 

Barbell rows

 

 

Leg press

 

Jump Squats

Functional Flexing

Arm Circles

Arm swing

Walking Lunge

Running butt kick

Lying Scorpion

 

 

 

 

EXERCISE SETS REPS
CHEST
Incline Dumbell press/ dumbell flies 3 5ea
Med ball push ups 2 8
Power/clap push ups 2 6-8
CALVES 3 15, 15, 20
One leg stair raises 3 10
Box jumps 3 20, 5jumps
Seated calf raise/depth jumps
HAMSTRINGS
Lying leg curls 3 15
Standing Leg curls 3 20
Ham Bridges 3 5
Front Squats 2 5
BACK
Inverted Rows/pull ups 3 8, 3
Deadlifts 3 8
Barbell rows 3 12
Dumbell power rows 3 6
QUADS
Squats 3 10
Leg press 3 5
Jump squats 3 8
TRICEPS
Cloes grip bench press 3 8
Rope pushdowns 3 12
One arm extensions 3 10
Power Diamond push ups 2 8
BICEPS
Seated barbell curls 3 6
Standing Dumbell curls 3 12
Hammer curls 3 10
Smith machine throw curls 3 8
SHOULDERS
Power shrugs
Military press
Med ball push ups
CARDIO
Running
Eliptical
Stair master
CORE
Romanian deadlift
Oblique twist
Ab wheel
Toe reaches
Clean jerk
Clean press
Burpess

Share and Enjoy

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77 Responses

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