PUSH vs PULL - Get Strong, Get Jacked Series
Train With Ayy
Want to grow in size and strength? Then this programme is for you!
4 gruelling sessions in their own respect with main focuses on muscular strength and muscle mass.
You will hit two major movement patterns twice a week in a PUSH, PULL split enabling you to build a well-rounded upper-body physique.
Strength sessions are where you lift HEAVY, pushing that needle and really moving up that strength chain.
Volume sessions are for the pump, high reps, high demand on your tissues all with the aim of increasing that size.
Activation
A
2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups *if no band use very light dumbbells
B1
Cat Cow
2 x 20
B2
Downward Dog
2 x 20
B3
Thread the Needle
2 x 20
C
Bench Press
10, 6, 6
D
Seated Military Press
10, 6, 6
E
Alternating Chest Press (DB)
3 x 6
F
Single Arm Landmine Press
3 x 6
G1
Plate Press
15, 9, 6
G2
Push Ups
15, 9, 6
G3
DB Overhead Tricep Extension
15, 9, 6
Warm Up
A
Rowing machine intervals: 60 secs on : 30 secs off (x4)
B1
Bird-Dog
2 x 20
B2
Downward Dog
2 x 20
B3
Cat Cow
2 x 20
C
Chin Ups
3 x 6
D
Bent Over Row
10, 6, 6
E
Chest-Supported DB Row
3 x 6
F
Single Arm DB Row
3 x 6
G1
DB Pullover
15, 9, 6
G2
Cable Face Pulls
15, 9, 6
G3
Barbell Bicep Curl
15, 9, 6
Activation
A
2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups
B1
Cat Cow
2 x 20
B2
Downward Dog
2 x 20
B3
Thread the Needle
2 x 20
C
DB Bench Press
2 x 20
D
Incline DB Bench Press
2 x 20
E
DB Shoulder Press
2 x 20
F
Half-Kneeling DB Shoulder Press
2 x 20
G1
DB Chest Fly
15, 9, 6
G2
Plate Front Raise
15, 9, 6
G3
Tricep Dips
15, 9, 6
Warm Up
A
Rowing machine intervals: 60 secs on : 30 secs off (x4)
B1
Cat Cow
2 x 20
B2
Bird-Dog
2 x 20
B3
Downward Dog
2 x 20
C
Lat Pulldown
2 x 20
D
DB Bent Over Row
2 x 20
E
Seated Cable Row
2 x 20
F
Landmine Row
2 x 20
G1
Bent Over Rear Delt Fly
15, 9, 6
G2
DB Lateral Raise
15, 9, 6
G3
Bicep Hammer Curls
15, 9, 6
Ayo Awosika
Fully qualified personal trainer with a BSc degree in Sports and Exercise Science and an MSc degree in Strength and Conditioning. I have several years of coaching experience, working within elite football and helping everyday athletes become fitter, stronger and healthier.
