Sunday's Push-Pull Workout

Yuri's Workout Log 7 - May 10, 2009

by: Yuri Elkaim, BPHE, CK, RHN


I woke this morning feeling really good and ready for a short, yet satisfying upper body "push-pull workout". What do I mean by push-pull? Well, the pushing exercises involve muscles such as the chest, triceps, and shoulders, while the pulling muscles involve the back and biceps.

Having said that, I didn't breakdown the workout into exercises that would target each muscle group necessarily. Instead, I trained the bigger movements that involve the big primary muscles along with the secondary (and smaller) muscles.

For instance, doing wide grip pull-ups primarily recruits the latissimus dorsi (that big back muscle that give you the V shape). However, it is often limited by forearm/grip strength. Thus, all pulling movements are initiated by the bigger muscles of the back and supported by the "flexors" of the arms (ie. biceps, forearm flexors). That's why I don't need to train each individual muscle. But I'm also not a bodybuilder. To each his own.

Here's how today's workout went down:



Rower (light aerobic warm-up) x 3 minutes (also great for warming up pulling muscles)

Push-ups x 40 reps x 2 sets

Bench Press x 45 lbs (the bar) x 25 reps




SUPERSET #1 (4 sets)

Bench Press x 145 lbs x 10 reps

Wide Grip Pull-ups x 9 (max)


SUPERSET #2 (3 sets)

Cable Chest Flys x 25 lbs x 10 reps

Standing Reverse Cable Flys x 10 lbs x 10 reps


SUPERSET #3 (2 sets)

Decline DB Push-ups (feet on ball) x 25 reps

Back Extensions x 15 reps


This push-pull workout took me about 45 minutes to get through and it was definitely a great way to start my Sunday. I focused mainly on my upper body this morning because tonight I've got soccer games to wrap our indoor season, so I'll need my legs to feel fresh.


=> Click here to get started with more of my full body workouts


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