Push and pull T1 &2

This is a push and pull workout, it means you can effectively train each body part twice over 4 days alternating between the two over 4 days. 

Please be sure to reduce the weight you lift by 10% through each trimester and make sure you do not overheat, can hold a sentence whilst exercising, and are well Hydrated.

 

PUSH

Simple sets 4 sets 12-15 reps

  • Squats
  • Lunges
  • Inclines Chest Press

3 Sets 10-12 reps 

  • Step ups, small step
  • Press ups (on knees)
  • One arm inclined pullover

Supersets 3 sets 10 reps

  • Arnold press
  • Lat raises

Simple sets 3 sets 10 reps

  • Tricep dips

PULL

Simple sets 4 sets 10-15 reps

  • Sumo squat
  • Lunges
  • Bent Over Row

Supersets 3 sets 10-12 reps

  • 1 Leg side step ups & Back Lunges
  • I Raise & Y Raise

Simple set 3 sets 10-12

  • 1 arm row

Supersets 3 sets 10 reps

  • Seated Lat raise
  • Bicep curl to press

We always encourage a warm up and cool down, check them out HERE.

 

WORKOUTSMaricarmen JaramilloComment