Intermediate Push & Pull Hybrid
A comprehensive session combining chest and shoulder pressing with back-focused pulling and barbell deadlifts.
Warmup
(2)Dynamic Arm Circles
Stand with feet shoulder-width apart and rotate arms in large circles, 15 reps forward and 15 reps backward.
Cat-Cow Stretch
Move between arching and rounding your back while on all fours to mobilize the spine and back muscles.
Main Workout
(8)Barbell Deadlift
Stand with feet hip-width apart, hinge to grip the bar, and lift by extending hips and knees while maintaining a neutral spine.
Barbell Bench Press (Light Load)
Lying on a flat bench, lower the bar to your chest and press up. Weight is reduced for higher volume per instructions.
Wide Grip Lat Pulldown
Sit at the machine and pull the bar down to your upper chest, engaging the lats and squeezing the shoulder blades.
Incline Dumbbell Bench Press
Set the bench to a 45-degree angle and press the dumbbells upward to target the upper pectoral muscles.
Bent Over Barbell Row
Hinge forward with a straight back and pull the barbell toward your belly button to target the mid-back.
Dumbbell Shoulder Press
Sit or stand and press the dumbbells from shoulder height until arms are fully locked out overhead.
Dumbbell Lateral Raise
Lift the dumbbells out to your sides until they reach shoulder level, focusing on the side deltoids.
Cable Fly
Stand between two cable pulleys and bring the handles together in front of your chest in a controlled hugging motion.
Cooldown
(2)Child's Pose
Kneel and sit back on your heels, reaching your arms forward on the floor to stretch the back and shoulders.
Doorway Chest Stretch
Place your arms on a door frame and lean forward slightly to stretch the chest and front shoulders.