I have felt a little bored with my workouts recently – which is usually the case after a 14-16 week contest prep of doing the same thing basically over and over – so I have started to switch a few things up. I’m still in the process of deciding what I’m going to do exactly, but the main thing is going to be to mix it up and have fun and keep things interesting. We all get bored of the same thing over and over, right? I’m no different 😉
This week I added a few push/pull workouts to my routine. Stay tuned for more, I am going to start to experiment and try some new things I think you all will find interesting to add to your own programs 🙂
SUPERSET: PUSHUP/DUMBBELL LATERAL RAISE
SETS:4
REPS: 15/15
REST PERIODS: 15 seconds
SUPERSET: SMITH MACHINE INCLINE PRESS/ALTERNATING DUMBBELL FRONT RAISE
SETS: 3
REPS: 15•12•10/15
REST PERIODS: 45-60 seconds
SUPERSET: MACHINE CHEST FLYE/BARBELL SHOULDER PRESS + BEHIND THE NECK PRESS COMBO
SETS: 3
REPS: 15/10•8•7 (*10 behind, 10 in front,8 behind, 8 in front,7 behind, 7 in front (alternate)
REST PERIODS: 45-60 seconds
SUPERSET: ROPE PUSHDOWN/ARNOLD PRESS
SETS: 3
REPS: 15/10
REST PERIODS: 45-60 seconds
SUPERSET: ONE ARM CABLE LATERAL RAISE/ONE ARM DUMBBELL OVERHEAD TRICEPS EXTENSION
SETS: 3
REPS: 15/15
REST PERIODS: 45-60 seconds
THE WORKOUT
(Click to enlarge)
Hi Nicole!
Soooo want to try this workout! just quickly – is the second video a repeat?
Thank you!
Log in to replycindi
Hi Cindy –
This has been fixed. Thanks!
Log in to reply🙂 there isn’t a like button so smiley! but thank you. I’m off to watch now! 🙂
Log in to replyI do not see the video – each exercise states something about privacy issue. Help!
Log in to replyLove this and I hope you do a pull day then legs cause I love this type of split. Plus, when is the new supplement line coming and new clothes?? thanks!!!!
Log in to replyI cannot see ANY videos – these or any others that have been posted. This hasn’t always been the issue.
Log in to replyPlease help.
Really enjoyed this Push workout! I was so sore the next day trex arms
Log in to replyThanks Nicole, cant wait to get stuck into this one !! 🙂
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