Workout Routine

BCW Week 1 Day 5- Push/Pull Day

by berniechengwhitehead

A mixture of push/pull exercises

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
180 sec
2
@RPE6
12
180 sec
3
@RPE6
10
180 sec

bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
@RPE6
10
180 sec
3
@RPE6
10
180 sec
4
@RPE6
10
180 sec

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

lateral raise

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

neutral grip pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated cable row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

tricep pushdown

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec

curl

2 sets