Push/Pull Day



Barbell Overhead Press; 5 sets of 1 rep.

Notes: I am currently following a strength protocol for my bench, squat, deadlift and overhead press. This week’s programming involved 5 sets of 1. Be sure to properly warm up (including both stretching and warm up sets) before starting your working sets.


Barbell Row superset w/ Arnold Press; 4 sets of 8.

Notes: Load a barbell and perform barbell rows with an overhand grip, immediately followed by standing Arnold presses.


Standing Dumbbell Shoulder Press superset w/ Close Grip Cable Row; 3 sets of 12 reps.

Notes: Performing the presses standing will force you to use slightly lower weights due to the instability and force you to use your core. Choose the closest grip attachment your gym offers and perform rows on either a low row machine or a cable stack.


Single Arm Cable Row superset w/ Dumbbell Lateral Raises superset w/ Dumbbell Rear Delt Fly; 3 sets of 12 reps per exercise.

Notes: Set up a cable pulley shoulder level, grab the handle attachment and perform single arm rows while standing. Follow this up by performing lateral raises and rear delt flies with dumbbells of different weights; this will hit 2 different heads of your shoulder (posterior and the medial) individually.