Pull Push Strength Workout

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Round 1
three times through

First exercise:  Inner Grip Pull Ups

 Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows 

Second exercise: Dumbbell Incline Chest Presses 8-20 reps 

Easier options:
*Push Ups or *Push ups modified, Machine Chest presses, *Wall Push Ups
 

Round 2
three times through

First exercise:  Wide Grip Pull Ups 8-20 reps 

Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows 

Second exercise: Flat Bench Dumbbell Chest Presses 8-20 reps

 Easier options:
*Push Ups or *Push ups modified, Machine Chest presses, *Wall Push Ups 

Round 3
three times through

First exercise: One Arm Dumbbell Rows 8-20 reps per side

Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows 

Second exercise: Flat Bench Dumbbell Flys 8-20 reps

Easier options:
*Push Ups or *Push ups modified, Machine Chest presses, *Wall Push Ups

Cool down and stretch (major day)