Push/Pull and Supersets
- Thread starter Mariela
- Start date
starlight6
Cathlete
Hi Mariela,
Do you mean what weights she uses? I can post them for you if you want. If you mean heavy effort, many people think these two workouts are less intense than her usual. I personally think you get out of them what you put into them.
If you want to know the weights, let me know.
Ruth
Do you mean what weights she uses? I can post them for you if you want. If you mean heavy effort, many people think these two workouts are less intense than her usual. I personally think you get out of them what you put into them.
If you want to know the weights, let me know.
Ruth
stayfit
Cathlete
This is the weights that Cathe uses in PP/SS .Barbara thank you very much for your mail with the weights.
PUSH/PULL - UPPER BODY ONLY- 2 sets 44 Min.
Warmup
DB CF: 1 x 15 Leg Press on stool holding DB between both hands
DB CF: 2 x 20 Bench Press on floor
BB CF: 40 Deadrows
DB CF: 2 x 15 Chest Flies On Ball
No weights Y’s on ball for upper back
DB CF: 2 x 8 (or none) Inverted Shoulder press with feet on bench or chair
DB CF: 1 x 25 One Arm Rows
DB CF: 1 x 12 Front raises on ball (shoulders))
DB CF: 2 x 5 or 7 Rear Delts raises on ball
DB CF: 2 x 12 Bicep Curls 1) Hammer
2) Trad. with foot on Ball
No weights Tricep Dips off bench
DB CF: 2 x 8 Tricep Kickbacks
No weights Supermans on ball
(lower back)
Abs Crunches with ball (very short segment)
Stretch
Super Sets 53 minutes
Equipment: High Step, barbell, various weighted dumbbells, stability ball.
BB CF: 40 Squats
BB CF: 40 Deadlifts
BB CF: 40 Chest press on bench (includes pulses!)
DB CF: 2 x 5 Front/side raise on ball (continuous motion)
DB CF: 1 x 8 Abs - Wood chops w/ back on ball
Round One, Group B, repeats the body parts but uses different exercises:
BB CF: 35 Plier Squats
DB CF: 1 x 15 Pullovers on ball
DB CF: 2 x 15 Incline fly on ball
DB CF: 1 x 5 Rotator cuff side raises on ball
Abs Core roll outs on ball (no weight)
Round Two, Group A:
DB CF: 1 x 10 One leg squat w/ back leg on stool or step
DB CF: 2 x 15 Shoulders - seated overhead press
BB CF: 25 Biceps - preacher curls on ball
DB CF: 2 x 12 Triceps extensions on ball
Abs Core bike maneuver
Round Two, Group B, repeats the body parts but uses different exercises:
No equipment Legs - explosive lunges
DB CF: 2 x 3 Shoulders rear & front delt raises prone on ball
DB CF: 1 x 12 Biceps - concentration curls on ball
No weights Triceps - Seesaw tricep push ups on ball
Abs Side oblique crunches on ball
Mariángeles a spanish terminator junkie.
PUSH/PULL - UPPER BODY ONLY- 2 sets 44 Min.
Warmup
DB CF: 1 x 15 Leg Press on stool holding DB between both hands
DB CF: 2 x 20 Bench Press on floor
BB CF: 40 Deadrows
DB CF: 2 x 15 Chest Flies On Ball
No weights Y’s on ball for upper back
DB CF: 2 x 8 (or none) Inverted Shoulder press with feet on bench or chair
DB CF: 1 x 25 One Arm Rows
DB CF: 1 x 12 Front raises on ball (shoulders))
DB CF: 2 x 5 or 7 Rear Delts raises on ball
DB CF: 2 x 12 Bicep Curls 1) Hammer
2) Trad. with foot on Ball
No weights Tricep Dips off bench
DB CF: 2 x 8 Tricep Kickbacks
No weights Supermans on ball
(lower back)
Abs Crunches with ball (very short segment)
Stretch
Super Sets 53 minutes
Equipment: High Step, barbell, various weighted dumbbells, stability ball.
BB CF: 40 Squats
BB CF: 40 Deadlifts
BB CF: 40 Chest press on bench (includes pulses!)
DB CF: 2 x 5 Front/side raise on ball (continuous motion)
DB CF: 1 x 8 Abs - Wood chops w/ back on ball
Round One, Group B, repeats the body parts but uses different exercises:
BB CF: 35 Plier Squats
DB CF: 1 x 15 Pullovers on ball
DB CF: 2 x 15 Incline fly on ball
DB CF: 1 x 5 Rotator cuff side raises on ball
Abs Core roll outs on ball (no weight)
Round Two, Group A:
DB CF: 1 x 10 One leg squat w/ back leg on stool or step
DB CF: 2 x 15 Shoulders - seated overhead press
BB CF: 25 Biceps - preacher curls on ball
DB CF: 2 x 12 Triceps extensions on ball
Abs Core bike maneuver
Round Two, Group B, repeats the body parts but uses different exercises:
No equipment Legs - explosive lunges
DB CF: 2 x 3 Shoulders rear & front delt raises prone on ball
DB CF: 1 x 12 Biceps - concentration curls on ball
No weights Triceps - Seesaw tricep push ups on ball
Abs Side oblique crunches on ball
Mariángeles a spanish terminator junkie.