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KRIS GETHIN'S

4 Week Push Pull Program

Episode 16: Light Isolation Pull Day

Push Pull Week 3 Day 2

Push Pull Week 3 Day 2

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Light Isolation Pull
 

1️⃣Machine high pulldown machine 4x15

2️⃣Step jump for 30 seconds between reps 

3️⃣Shrug machine 4x15 

4️⃣Battle ropes for 30 seconds between sets

5️⃣Biceps cable curls superset with decline barbell curls 4x15/10

6️⃣Burpees for 30 seconds between sets 

7️⃣Ham/glute raise superset with Ab rollouts 4x15/failure 

20 minutes HIIT Cardio (4 minute jog, 30-60 second sprint and repeat 4 times)

🎥: Andrew Clark 

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© 2022 By Kris Gethin - All Rights Reserved

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