Welcome to your 11th phase of becoming The Optimal You! Now moving onto the Push / Pull Split. Workout 4x per week and follow this routine for 2 weeks. Once you have done so, move to Phase 12.

Day 1: Upper Body

Exercises

Sets

Reps

Rest (s)

Incline Dumbbell Press

ss  Alternating Dumbbell Curls

3

15

60

Wide-Grip Chin-Ups

ss Lateral Raises

3

15

60

Hammer Strength Shoulder Press

ss      Overhead Dumbbell Extensions

3

15

60

 

 

Day 2:  Lower Body

Exercises

Sets

Reps

Rest (s)

Dynamic Stretch Routine

3

15

60

Leg Press

3

15

60

Hack Squats

3

15

60

Lying Hamstring Curls

3

15

60

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