Workout Routine

Free

BCW Week 1 Day 5- Push/Pull Day

by berniechengwhitehead

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A mixture of push/pull exercises

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
180 sec
2
@RPE6
85 lbs
12
180 sec
3
@RPE6
95 lbs
10
180 sec

bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
@RPE6
16 lbs
10
180 sec
3
@RPE6
16 lbs
10
180 sec
4
@RPE6
16 lbs
10
180 sec

seated shoulder press

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

lateral raise

3×12+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

neutral grip pull up

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated cable row

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

tricep pushdown

2×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec

curl

2×12+