Name: Playbook - Legal Weight ✖️ - Upper Push-Pull
Uploaded: 2026-06-07T13:54:59.670Z
Duration: 60 min
Description: Upper Push-Pull

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Sandra

We have an upper body, push-pull workout. 
Let’s work💪🏽

Grab onto the inside handles, lean back slightly as you bring your chest to the bars.

Assisted Chin Ups

Using a fixed bar in a rack, box, or bench, place hands around shoulder width apart, tuck elbows in (don’t let them flare outwards).

Slowly lower your chest to the bar, box or bench. Try to get your chest to touch & don’t let hips sink down nor up into a pike. 

Think of plank form. Core tight and everything locked in. 

As you descend as low as you can, drive back up to starting position, pushing through your scapula.

Push Ups, Elevated-Assisted

Circuit 1

Lower the bar as you bring your body close to the rack. Bar should be touching your legs. Push hips back, (hinge) grab onto the bar, keeping your back flat. Pull the bar towards your navel, squeezing your lats.

Smith Machine Bent Over Row

In a half kneeling position, grab the dumbbell with the side of the leg that’s forward. With a neutral grip, press straight overhead.

Single Arm Half Kneeling Dumbbell Press

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.

Plate Overhead Sit Ups

Circuit 2

Set the bench at a high incline to target the front delts/shoulders. Place feet out in front of you & dig them into the ground. Place DBs on your legs & kick them back one at a time. Press DBs straight up, don’t click them together and come down, full ROM.

Dumbbell Incline Chest Press

Set the bench at a lower incline setting. The lower the bench, the more challenging these will be. Lay back as you open up your arms, letting them hang below the bench for a stretch then curl them up slowly.

Dumbbell Incline Bicep Curls

Adjust cable slightly below shoulder height. Feet should be hip width apart. Keep arms straight as you pull cable all the way over. Hips should stay squared, no rotation.

Cable Woodchops

Circuit 3

In a seated position, grab onto both cables. As you pull the cables down, drive your elbows down and towards your hips

Dual Cable Pull Downs

Have a wide grip on the bar. Being elbows high, keeping your wrists relaxed.

Barbell Upright Row

Seated on the edge of a bench, hold onto the bench with both hands, raise your legs as high as you can. Minimal knee flexion

Seated Leg Raises

Circuit 4

Upper Push-Pull

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Upper Push-Pull

Community

More workouts from Legal Weight ✖️