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BWSF Push/Pull 4x →

Day A: Push

Pike Push Up · Dip (Parallel Bar) · Push-Up · Squat · Dead Bug · Reverse Hyperextension · Pallof Press

fitmoe

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fitmoe

Workout Breakdown

Warmup

Workout

Push

1

Pike Push Up

1 set × 3×5-8 reps

2

Dip (Parallel Bar)

1 set × 3×8-12 reps

3

Push-Up

1 set × 3×8-12 reps

4

Squat - Barbell

1 set × 3×8-15 reps

Core

Core

1

Dead Bug

1 set × 3×20-40s

2

Reverse Hyperextension - Bench

1 set × 3×12-15 reps

3

Pallof Press - Resistance Band

1 set × 3×12-15 reps