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Grow and Strengthen Your Muscles With This Push-Pull Workout Series By Nik Vasilyev - Part 2

This weeks workout series is by Nik Vasilyev aka Digital Fitness Coach. Nik is a specialist in fitness nutrition and certified personal trainer. In this weeks workout series Nik provides us with a unique approach to weight and resistance training; the push-pull workout method. These workouts focus on making sure that all muscles work in conjunction with one another and will help to grow, develop and strengthen your muscles!

 

Workout #2  - Wednesday: Pull Day

A strong back is essential for healthy exercise, healthy living, and a healthy look. Have you ever thought that someone with shoulders caved forward looks confident? Me neither. This day is dedicated to developing a back that will hold proper spinal alignment, hold your shoulders back and protect your back from injury while moving furniture or pursuing your goals of a well-developed pair of legs or pecs. Back and biceps are today’s targets.

 

Exercise 1

Focus: Rhomboids, Lats, Lower traps

Barbell Bent Over Rows

Sets: 5

Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.

Sets should consist of repetitions as follows; 15, 12, 10, 8, 8

Rest: 90 seconds between sets.

 

Exercise 2

Focus: Rhomboids, Lats, Lower traps

Superset Cable Lat Pull downs with Cable Parallel Grip Rows

Sets: 4

Rep Ranges: Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.

Sets should consist of repetitions as follows; 15, 12, 8, 8

Rest: 90 seconds between sets

 

Exercise 3

Focus: Lower back

Back Extensions

Sets: 4

Rep Ranges: Aim for 15 repetitions with each rep having a slow 3 second upward motion and a 2 second hold at the top.

Rest: 60 seconds between sets

 

Exercise 4

Focus: Biceps, Posterior Deltoid

Superset Dumbbell Bicep Curls with Reverse Dumbbell Fly’s

Sets: 5

Rep Ranges: Keep consistent around 15 reps

Rest: 90 seconds between sets. No rest between sets.

 

This workout is focused on building a strong foundation. With a strong foundation you will minimise injury and increase the performance of other muscles. Good luck with this pull session and make sure to check out the final part of the series "Legs" on Friday.

Make sure you visit Nik on Instagram and Facebook for more workouts and inspiration! 

W: www.digitalfitnesscoach.net

F: @digitalfitnesscoachofficial

I: @digitalfitnesscoach

Y: Digital Fitness Coach

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