DOUBLE STANDARDS

STUNTMAN ADRIAN MCGAW TALKS MF THROUGH ONE OF HIS FAVOURITE TWO-WEEK PUSH/PULL SPLIT ROUTINES

“I find the push and pull workouts to be really beneficial for overall body strength and balance,” says McGraw.

WEEK 1:

PUSH DAY

• Bench press (4 sets x 6 reps)

• Dips (3 sets x 12-15 reps)

• Decline cable flye (3 sets x 12-15 reps)

• Incline DB press (3 sets x 8-12 reps)

• Overhead DB press (3 sets x 12-15 reps)

PULL DAY

• Pull-up (4 sets x 6 reps)

• Bent-over row (3 sets x 8 reps)

• DB curl (3 sets x 10-12 reps)

• Seated cable row (3 sets x 12 reps)

• Lat pull-down (3 sets x 15 reps – last set triple drop set 5, 5, 5)

WEEK 2:

PUSH DAY

• Weighted vest dips (4 sets x 6 reps)

• Decline bench press (3 sets x 10 reps)

• Weighted vest press-up (4 sets x 8-12 reps)

• Handstand press-up (2 sets x 6-8 reps)

• Medicine ball wall slam (1 set x 30 reps)

LEG DAY (do in-between each push/pull day)

• Barbell back squat (5 sets x 10 reps)

• Deadlift (3 sets x 3 reps – 80% of one-rep max)