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





            Barbell rows



              Leg press


               Jump Squats

Functional Flexing

Arm Circles

Arm swing

Walking Lunge

Running butt kick

Lying Scorpion





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
Lying leg curls 3 15
Standing Leg curls 3 20
Ham Bridges 3 5
Front Squats 2 5
Inverted Rows/pull ups 3 8, 3
Deadlifts 3 8
Barbell rows 3 12
Dumbell power rows 3 6
Squats 3 10
Leg press 3 5
Jump squats 3 8
Cloes grip bench press 3 8
Rope pushdowns 3 12
One arm extensions 3 10
Power Diamond push ups 2 8
Seated barbell curls 3 6
Standing Dumbell curls 3 12
Hammer curls 3 10
Smith machine throw curls 3 8
Power shrugs
Military press
Med ball push ups
Stair master
Romanian deadlift
Oblique twist
Ab wheel
Toe reaches
Clean jerk
Clean press

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