Workouts Plans

The Push-Pull-Swing Problem – Day 7

  • For extra info on the background to this problem go to Day 1.
  • The problem takes 3 weeks. There’s a shock benchmark day on the finish. You solely do 5 consecutive days per week so, the weekends are a time to relaxation.
  • Pull ups: I’ve added some variations beneath
  • Kettlebell swings: begin off with a snug measurement kettlebell you may swing for 10 reps at a time. If you happen to’re new to kettlebell swings, please apply the Hinge or Kettlebell Deadlift first.
  • Be part of Fb Problem Group if you wish to share your experiences or ask questions.

Day 7

  Set 1 Set 2 Set 3 Set 4
Push ups 2 3 4 5
Pull ups 2 3 4 5
Alt: BW rows 4 6 8 10
KB Swings 15 15 15 15


Pull ups are laborious for lots of people so substitute body weight rows. As for the push ups I attempt one thing fairly uncommon with a skateboard. Simply goes to point out that you could get actually artistic with these base strikes.



Full checklist of all 15 days of the Push Pull Swing Problem.

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