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So I took Monday off because of a huge workload, and my body being a bit broken down from a really good and productive week of fitness the prior week.  So to prevent my body from adapting to my workouts too much, I’ve switched things up and gone Push/Pull today and will hit legs tomorrow.  Today’s workout I went mildly heavy, but really limited rest by mixing in the rowing machine between sets.  The other reason I did this was so that I could get out of the gym today in 1.5 hours if I didn’t feel like doing cardio.

Warmup:

  • Foam Roll
  • Dynamic Stretching
  • Bike 20 minutes

concept-2-rower-black-web-2

Lift Group 1: Barbell Flat Bench + Barbell Bent Row + 30 Seconds Rowing Machine + 30 Seconds Rest

  • 135 lb x 10 + 135 lb x 10 + 30 sec row
  • 185 lb x 6 + 185 lb x 8 + 30 sec row
  • 205 lb x 4 + 185 lb x 8 + 30 sec row
  • 205 lb x 4 + 185 lb x 8 + 30 sec row
  • 205 lb x 4 + 185 lb x 8 + 30 sec row
  • 205 lb x 4 + 185 lb x 8 + 30 sec row

Lift Group 2:  Dumbbell Flat Bench + Single Arm Row + 30 Seconds Rowing Machine + 30 Seconds Rest

  • 80 lb x 12 + 85 lb x 8 (each arm) + 30 sec row
  • 80 lb x 12 + 85 lb x 8 (each arm) + 30 sec row
  • 80 lb x 12 + 85 lb x 8 (each arm) + 30 sec row
  • 80 lb x 12 + 85 lb x 8 (each arm) + 30 sec row

Lift Group 3:  Incline Barbell Bench + T-Bar Row + 30 Seconds Rowing Machine + 30 Seconds Rest

  • 135 lb x 12 + 135 lb x 8 + 30 sec row
  • 135 lb x 12 + 135 lb x 8 + 30 sec row
  • 135 lb x 12 + 135 lb x 8 + 30 sec row
  • 135 lb x 12 + 135 lb x 8 + 30 sec row

Lift Group 4: Cross Over + Seated Close Grip Row + 30 Seconds Rowing Machine

  • 35 lb x 12 + 160 lb x 12 + 30 Seconds Row
  • 35 lb x 12 + 160 lb x 12 + 30 Seconds Row
  • 35 lb x 12 + 160 lb x 12 + 30 Seconds Row
  • 35 lb x 12 + 160 lb x 12 + 30 Seconds Row

Cardio:

  • 200 Pushups, 50 Pull Ups (as fast as possible)
  • 20 minutes running

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