The Big 50 July Challenge

Summer is here and so is #TheBig50 July Challenge! This workout focuses on the Push-Pull concept of training. This is a very effective training split and is great for anyone new to weight training as well as hardened gym veterans!

Remember Push = Chest, Shoulders and Triceps. Pull = Back and Biceps.

The workout should be done in the order below as each set has a push-pull component to it.

Try these 5 sets of exercises (the first is a push and the second is a pull) 10 reps X3

  • 10 Seated Cable Row – ( straight bar or single cable)
  • 10 Incline Dumbbell Chest Press
  • 10 Reverse grip bent over row
  • 10 standing plate squeeze press
  • 10 Cable triceps push down
  • 10 Cable Bicep curls
  • 10 Lat pulldown (straight bar or single cable)
  • 10 Reverse push up on the ball
  • 10 Single arm flys on the ball (push/pull)
  • 10 Row/tricep extension (push/pull)

Once you get through this get ready to join us in August for our official we are actually turning #TheBig50 Birthday Challenge in our pool!

Let us know how you did on this challenge on our social media accounts by using the #TheBig50 hashtag.