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PUSH / PULL SUPER-SET ASSAULT

Posted Feb 27 2013 10:45am
Full Body Push/Pull Super Set Assault
  
 *2 sets of 8-12 reps for all the super sets. Note: > indicates to move directly to the next exercise
 

 CHEST & BACK GROUP  (push/pull)              
SS# 1) CHEST & Back= INCLINE PUSH UPS 25 reps >WIDE GRIP PULL UPS........1 min rest
SS# 2) CHEST & BACK= INCLINE PRESS > BENT OVER BB ROW > INCLINE DUMBBELL FLY'S (or substitute with cable fly's).......1 min rest
                    
                                                
 SHOULDERS GROUP (push)
SS# 3) SHOULDER MEGA SET= STANDING BARBELL PRESS behind the neck > UPRIGHT ROW > DUMBBELL SIDE RAISES........ .1 min rest
SS# 4) FRONT DUMBBELL RAISES > BENT OVER DUMBBELL FLY'S > WEIGHT PLATE PUNCH OUT'S......1 min rest
 
                                    QUADS HAMSTRINGS CALF (push/pull)

SS# 5) LEGS= SQUATS > LYING LEG CURLS >EXPLOSIVE BODY-WEIGHT SQUAT JUMPS....
SS# 6 ) LEGS=STIFF LEGGED DEAD LIFTS>LEG EXTENSIONS>CALF RAISES.....1 min rest

                                     ARMS BICEP'S & TRICEPS GROUP (push/pull)  
  SS# 7) ARMS ASSAULT= STANDING EZ BAR CURL>OVERHEAD EZ BAR EXTENSION>CHIN UPS (underhand grip)>DIPS........1 min rest

                                                               CORE GROUP
SS# 8)  ABS 25 REP SHRED CIRCUIT= AB WHEEL
ROLL OUT'S>MEDICINE BALL SEATED SPEED SIDE TO SIDE'S>INCLINE BOARD WEIGHTED PLATE CRUNCHES...........1 min rest

Finish this workout off with 3 rounds 3 min each of  BoX/FiT heavy bag work. Hands up high, lots of side to side & lateral movement, and remember throw your punches in combination.
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