Aug 25 • Workouts
Push/Pull Monday 💪
Monday: Chest + Pull-Ups + Triceps
1. Dumbbell Flat Bench Press
- 2 warm-up/feeler sets
- Working Set 1: 8–15 reps
- 10 pull-ups
- Working Set 2: 8–15 reps
- Immediately into Drop Set 1
- Immediately into Drop Set 2
- 10 pull-ups
2. Dumbbell Incline Press
- 1 warm-up/feeler set
- Working Set 1: 8–15 reps
- 10 pull-ups
- Working Set 2: 8–15 reps
- Immediately into Drop Set 1
- Immediately into Drop Set 2
- 10 pull-ups
3. Dumbbell Incline Fly
- 1 warm-up/feeler set
- Working Set 1: 8–15 reps
- 10 pull-ups
- Working Set 2: 8–15 reps
- Immediately into Drop Set 1
- Immediately into Drop Set 2
- 10 pull-ups
4. Cable Fly + Reverse-Grip Triceps Extension Superset
- Warm-up/feeler set for each exercise
- Cable Fly: 8–15 reps
- Reverse-Grip Triceps Extension: 8–15 reps
- Cable Fly: 8–15 reps + 2 immediate drop sets
- Reverse-Grip Triceps Extension: 8–15 reps + 2 immediate drop sets
Finisher
- Treadmill: 20 minutes
- 8% incline
- 3.0 mph
Training rule: The main working sets are 8–15 reps, and the second working set finishes with two immediate drop sets. You’re also accumulating 10 pull-ups between sets throughout the chest portion.
That makes Monday a high-intensity chest-focused hypertrophy day with a substantial amount of vertical pulling volume built into the workout.
1
0 comments
Push/Pull Monday 💪
skool.com/bioopt
For adults 35+ ready to build muscle, burn fat, and optimize hormones. Aging is inevitable. Decline isn’t. Train smarter. Optimize everything.
Leaderboard (30-day)
1
+7
2
+4
3
+3
4
+1
5
+1
Powered by