Strengthen your push and pull muscles with the chest and back super-setting strength workout. The “push” exercises will train your chest, shoulders, and triceps, while the “pull” exercises will train your back, biceps, and forearms.

It's the perfect well-rounded upper body strength workout.

Day 19 of the Unstoppable Challenge.

Tools: a pair of moderate & heavy dumbbells, tubing

3 x 30sec
Chest press with bridge 4
Renegade row (alt: piston rows)

3 x 30sec
Push-pull plank
V presses

3 x 30sec
Seated row
V sit incline presses

3 x 30sec
Pulldowns
Crush press

1 x 30sec
Oblique crossover (alt: side plank)
Oblique crossover (alt: side plank)
Bird dog