Workout Routine

Push Pull custom

by Madspeters

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

pullup

2 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec

neutral grip pull up

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

face pull

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
60 sec
2
65% 1RM
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

seated cable row

4 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets