Sheri’s Workouts: Push/Pull 3 (torso) – SUPERSET

Posted on December 13, 2010 by

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A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.

In the torso, there are about 26 muscles that wrap around (mostly diagonally) and work together to operate as what we call your ‘core’.  Your core consists of NOT only your abs but the entire torso structure.  Some muscles are for pushing, some are for pulling.   In strengthening your core, you need to train those muscles to work together more efficiently which means not only weight training, but body weight training, stretching and balance work as well.

This workout covers the the weight training portion of core training.  You’ll use classic bodybuilding weight exercises but in a pushing and pulling sequence – the way that the torso was designed to move.  This time you’ll be supersetting without rest between the push and the pull.

WARM UP with 10 to 15 minutes on a cardio machine (go easy – this is NOT cardio!) – or better yet, a brisk walk.  This gets your blood moving and your muscles prepped for work.  Do not skip it, or you’ll find yourself half way through your workout before your energy really kicks in.

Four sets of every set of exercises.  First set is 15-20 reps, second is 15-12 reps, following sets are 12-10 reps.  Remember, that means a weight heavy enough that you can’t possibly do MORE than the recommended rep count, okay? SUPERSET these exercises – which means do the pull exercise immediately following the push.  Then take a 90 second rest and do it again until all your sets are done.

Set One

PUSH:

CHEST PRESS (incline bench – not over 30 degree angle!)

superset with:

PULL:

CHIN UPS (to failure – can do ‘assisted chin ups’ – bend your knees and have a spotter give you a subtle push from below on the knees)

Set Two

PUSH:

SEATED SHOULDER PRESS

superset with:

PULL:

BENT OVER BARBELL ROWS

Set Three:

PUSH:

SKULL CRUSHERS (lying tricep extensions w/ either barbell or heavy dumbell)

60 second rest and then:

PULL:

BARBELL BICEP CURLS (standing)

Cool down by walking on the treadmill – nice and easy, it’s not cardio – for about 10 minutes to help your body settle down after the hard work.  Then spend some time stretching.