Name: Playbook - Legal Weight ✖️ - Upper Push-Pull
Uploaded: 2026-06-07T13:54:59.526Z
Duration: 60 min
Description: Upper Push-Pull

It’s upper body day!
We have a push-pull workout hitting Back & Shoulders. 
Dumbbells & Cable station only.

Let’s get it!

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, bring them into front rack position (by your shoulders), neutral grip, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Circuit 1

Seated on the edge of the bench, grab onto the dumbbells with a pronated grip. (Palms facing backwards) Bring chest down towards your knees then drive elbows upwards.

Dumbbell Rear Delt Row

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Seated Straight Bar Lat Pull Down

Circuit 2

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Drop down into a split squat with both legs at 90°. Grab them cable with a pronated grip. As you pull rotate to a neutral grip. Keep elbow low, think of binging it to your hip.

Single Arm Cable Row/Split Stance

Circuit 3

In a seated position, lean forward to stretch your lats then pull towards your body driving your elbows down, to your hips. Keep chest up.

Seated Narrow Grip Pull Down

Attach a Vgrip to the cable. With your palms facing each other, press the Vgrip over head.

Front Delt Press

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 🥵

Sandra

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 🦵🏽

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

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

Upper Push-Pull

More workouts from Legal Weight ✖️