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.
| 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.