LOWER AND UPPER PUSH-PULL COMBO

UPPER BODY PUSH & PULL LOWER BODY

2 COMBINATION EXERCISES 2 COMBINATION EXERCISES
Barbell / Dumbbell overhead press + Bent-over row Barbell / Dumbbell Forward lunge + Squat
Barbell / Dumbbell upright row + Overhead press Barbell / Dumbbell Reverse lunge + Forward lunge
Barbell / Dumbbell front raise + Bent-over row Dumbbell Upper 1/2 goblet squat + Lower 1/2 goblet squat
Dumbbell lateral raise + Bent-over row Barbell / Dumbbell Stiff-leg dead lift + Dead lift
Dumbbell upright row + Incline press Barbell / Dumbbell Side squat + Squat
Dumbbell upright row + Chest press Barbell / Dumbbell Side squat + Forward lunge
Barbell / Dumbbell bicep curl + Upright row Barbell / Dumbbell Split squat + Squat
Barbell / Dumbbell bicep curl + Front press
Dumbbell bicep curl + Chest fly 3 COMBINATION EXERCISES
Dumbbell bicep curl + Lateral raise Barbell / Dumbbell Forward lunge + Reverse lunge + Squat
Barbell / Dumbbell bicep curl + Tricep extension Barbell / Dumbbell side squat + Squat + Forward lunge
Dumbbell incline bicep curl + Incline press Dumbbell Upper 1/2 goblet squat + Lower 1/2 goblet squat + Full squat
Dumbbell incline bicep curl + Incline fly Barbell / Dumbbell split squat + Lower 1/2 squat + Upper 1/2 squat
Dumbbell tricep extension + Pullover Barbell / Dumbbell reverse lunge + Forward lunge + Side squat
Dumbbell push up + 1-Arm row Barbell / Dumbbell Split squat + Reverse lunge + Squat

3 COMBINATION EXERCISES TOTAL BODY

Barbell / Dumbbell bicep curl + Upright row + Overhead press 2 COMBINATION EXERCISES
Barbell / Dumbbell bicep curl + Overhead press + Bent-over row Barbell / Dumbbell squat + Overhead press
Dumbbell / Barbell front raise + bicep curl + Overhead press Barbell / Dumbbell lunge + Overhead press
Dumbbell / Barbell front raise + Upright row + Overhead press Barbell / Dumbbell side squat + Overhead press
Dumbbell lateral raise + Bent-over row + Overhead press
Dumbbell lateral raise + Bicep curl + Bent-over row 3 COMBINATION EXERCISES
Dumbbell bent-over fly + Bicep curl + Overhead press Barbell / Dumbbell upright row + Squat + Overhead press
Dumbbell bent-over fly + Tricep extension + Upright row Barbell / Dumbbell hang clean + Push press + Squat
Dumbbell lateral raise + Chest fly + Upright row Barbell / Dumbbell bicep curl + Overhead press + Squat
Barbell / Dumbbell lunge + Overhead press + Squat
4 COMBINATION EXERCISES Barbell / Dumbbell overhead press + Lunge + Squat
Barbell / Dumbbell bicep curl + Tricep ext. + bent-over row + Overhead press Barbell / Dumbbell overhead press + Stiff-leg dead lift + Squat
Barbell / Dumbbell bicep curl + Overhead press + Bent-over row Dumbbell burpee + Push up + Overhead press
Barbell / Dumbbell bicep curl + Upright row + Overhead press + Bent-over row Dumbbell burpee + Push up + Bent-over row
Dumbbell bicep curl + Lateral raise + Chest fly + Bent-over row Dumbbell burpee + Push up + Upright row
Barbell / Dumbbell tricep ext. + Overhead press + Bicep curl + Bent-over row
Barbell / Dumbbell tricep ext. + Overhead press + Bicep curl + Upright row 4 COMBINATION EXERCISES
Barbell / Dumbbell overhead press + Upright row + Lunge + Squat
ABDOMINALS Barbell / Dumbbell Upright row + Stiff-leg dead lift + Overhead press + Squat
Weighted sit up + Side-to-side twist Barbell / Dumbbell Overhead press + Bent-over row + Lunge + Squat
Weighted sit up + U-crunch Barbell / Dumbbell Stiff-leg dead lift + Upright row + Squat + Overhead press
Weighted sit up + Reverse crunch Barbell / Dumbbell Stiff-leg dead lift + Lunge + Overhead press + Upright row
Weighted sit up + Bicycle crunch Barbell / Dumbbell Bicep curl + Lunge + Overhead press + Squat
Weighted crunch + Reverse crunch
U-crunch + Side-to-side twist
U-crunch + Weighted crunch
U-crunch + Bicycle crunch