Workout ONE of Three| Pull Workout | from the Straight Set Mini-Program

Push-Pull Power Workout Log Download
Click the above link if you would like a printable log of this workout.

● Program goal: ​ To build strength & endurance
● Required Equipment​: Light, medium, and heavy dumbbells
● The program is designed for home, travel, or gym workouts with limited space and only needs a small set of dumbbells.

Typically you would do the following

Day 1 Push Workout

Day 2 Pull Workout

Day 3 Power Workout

Day 4-5 Rest

Day 6 Repeat Day 1

Circuit 1 (10 reps each .. 3 sets)
~ Front Loaded Squat
~ Push ups
~Triceps Kickback

REST 2 Minutes

Circuit 2 (10 reps each … 3 sets)
~ Calf Raise
~ Lateral Raise
~ Chest Press

REST 2 Minutes

Circuit 3 (10 reps each .. 3 sets)
~ Goblet Sumo Squat
~ Shoulder Press
~ High-Low Plank

Follow along here!

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Disclaimer:

You are responsible for exercising within your limits and assume all risks of injury to your person or property. To the extent permitted by law,  Trans4m Fitness disclaims any and all liability in connection with the exercises in online videos and any instructions or advice provided.

Consult your medical professional before attempting the exercises in the videos and follow his or her advice.

Do not attempt the exercises in the videos if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back or neck) problems or injury. If you feel you are exercising beyond your current abilities, or if you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately.