Program Introduction:

This workout is a mirror of the Full Body Push Workout 1. The main difference is that we are now focusing on the posterior chain muscles through a pulling action.

 

So I want you to once again focus on raising the bar, pulling with every single muscle fiber – and the drive and focus to change your body… With every single rep.

 


Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

 

Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

 

The Training Program: If you aren’t familiar with the following moves, you can check out our exercise video database. New exercises are being added weekly.   Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).


Exercise Name Reps Sets Weight and Notes Tempo Rest
 Reverse Grip Pull Down S1 – 12r

S2- 10r

S3 – 8r

S4 – 6r

 4 Increase your weight for each set. 2/0/2 80-90s
 Sumo Deadlift S1 – 12r

S2- 10r

S3 – 8r

S4 – 6r

4  Increase your weight for each set. 2/0/2  80-90s
 Lying Hamstring Curl  S1 – 20r

S2- 15r

S3 – 12r

S4 – 10r

 4 Increase your weight for each set. Watch your tempo! 2/1/4 45-60s
Seated Cable Row S1 – 20r

S2- 15r

S3 – 12r

3 Increase your weight for each set. Watch your tempo! 2/1/4 45-60s
Lying BB Glute Bridge S1 – 20r

S2- 15r

S3 – 12r

3 Increase your weight for each set. 2/0/2 80-90s
BB Bicep Curl AMRAP 2 Use the same weight for both sets. You want to get to failure for both. 2/0/2 45-60s

 

 

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

 

** AMRAP – As many reps as possible

 

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

 

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

 

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

 

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

 

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.

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