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KRIS GETHIN'S
4 Week Push Pull Program
Episode 18: Light Push
Push Pull Week 3 Day 4
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LIGHT PUSH
1️⃣Incline cable flyes superset with decline DB flyes 4x15/15
2️⃣Sledge Push 1 minute
3️⃣Kneeling reverse cable extensions superset with standing cable extensions 4x15/15
4️⃣Farmers Walk 1 minute
5️⃣Bent over rear cable raises superset with barbell front raises 4x15/15 ️
6️⃣Kettlebell Swings x30 seconds
7️⃣Seated Calf Press Hill superset with smith machine lunges 4x20/15
8️⃣Kneeling Squat jumps x30 seconds
20 minutes HIIT Cardio (4 minute jog, 30-60 second sprint and repeat 4 times)
🎥: Andrew Clark
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