Push/Pull Cycle

- Instructions -

Cycle: Push/Pull
Muscle Tone/strength/fat loss

Equipment Options:
Bands Workout OR Dumbbell Workout
Check your online training calendar to select which equipment workout you would like to use. 

Cardio training workouts: (Optional: for maximum fat loss)

 

Day 1: Legs and Shoulders workout
Day 2: Cardio - WISP 2 
Day 3: Chest & Back Workout
Day 4: Cardio - WISP 2 )
Day 5: Biceps & Triceps Workout

Day 6

 

Choose your day and click on the calendar to add exercises.

Check your workout calendar and start the workout on the phone app and click on the start workout button to check in and track stats (log exercise reps/sets)

 

 

Week 1 - Progression:
- You want to try to go up in weight by 5 lbs on the last set of reps of 15,15,15.
- You will stay at the same weight (unless otherwise stated in the weekly progression) for the 3 sets of reps of 15,15,15

 

Week 2 - Progression:
You will go up 5-10 lbs more on the 3rd set of the first and second super set that you did on the previous week. Only exercises with superset exercises, of 12,12,12 reps range.
EX:
15 reps = same as week 1
12 reps = increase 5-10 lbs (next band color up)
12  reps = increase 5-10 lbs (next band color up)

 

Week 3 Progression:
Week 3 you will go up 5-10 lbs more on the 2nd(15 reps range) & 3rd set (12 rep range) that you did on the previous week.

 

Week 4 - Progression:
you will go up 5-10 lbs more on the 1st (15 reps range), 2nd(15 reps range) & 3rd set (2 rep range) that you did on the previous week. 

 

Need resitance Bands?

Get the recommended bands I use here: