“By the Numbers” {Upper Body Push/Pull Workout}


If you’re in the mood to try something new on your next upper body day, I have just the thing!

A word of caution though…if you need to do anything with your upper body over the course of the 2 days following your workout, this might not be a good option…

Consider yourself warned!

This workout left my upper body feeling oh-so-good sore for several days! The magic is in the tempo that you’ll use when you’re performing the movements.

Also, by using a few specific tweaks in grip, you’ll hit a little bit of everything for your upper body—traps, chest, biceps, triceps, lats, and delts, making it a very efficient workout.

By the Numbers” {Upper Body Push/Pull Workout}

Here’s what you’ll do:

-Perform each pair of exercises as supersets (alternating the two back to back).
-Perform 10 reps of each exercise for a total of 4 sets, resting as needed (i.e. Rest Based Training style).
-Once you complete 4 rounds through each pair, then you will move on to the next pair.
-Perform the reps with a 2 count concentric movement, minimal pause at the end of the range of motion, and then a slow, controlled 5 second count for the eccentric portion.

  • Neutral Grip Pull-Ups* (can use a band / perform assisted if needed)
  • Close Grip Push-ups (can modify to knees if needed)
  • Bent-Over Rows (dumbbell or barbell)
  • Chest Press
  • Overhead Press (dumbbell or barbell)
  • Upright Row (dumbbell or barbell)

*If you only have access to a strait bar, use underhand grip. The idea is to target biceps.

A note on selecting weight. You want to choose a weight that is challenging, but not your max. Remember the 5 second eccentric count is really going to be taxing and you will feel the burn. I would start with what you’d normally use for doing 12 reps for the given exercise. If it is too heavy to keep good form, drop it down about 1-2 lbs if using dumbbells and 3-5 lbs if using a barbell. You can continue with completing each set in drop style or keep the lower weight, should you end up using it.


Let me know if you try it and if so, what you think the next day! 😉

| Kaci


Thanks to Amanda for hosting the linkup!

2 Comments Add yours

  1. sweetandstrongblog says:

    I’ve seen a lot of them but never tried a push/pull workout. Love all these moves though! I did heavy chest and back the other day and omg still so sore! lol.

    1. I love that feeling! You definitely know your workout was effective!

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