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Dude Workouts: Lower Body Push and Upper Body Pull

The Dude Workout series is a collaborative workout program designed by eight industry experts from the HUMANFITPROJECT contributor network. Each workout is different and unique from the others but pieced together to form one weekly plan. Demonstrations for each day/workout are done in groups of two.

Go back to the complete program overview >>>

In DAY THREE of the program, Nick Gehling of FOCUS NYC and Joey Frad demonstrate a lower body push and upper body pull workout.

Superset - One person does both exercises back to back with no rest while the other recovers/coaches
Barbell Back Squat 3 x 5
Wide Grip Pull Up (3 sets to failure) OR Lat Pulldown 3 x 8 

Monset set - Partners go at the same time, round robin-style
Step Up to Curl  3 x 5 each side
Single Arm Dumbbell Row 3 x 8 each side
Reverse Fly 3 x 10

30 seconds to 1 minute rest

Metabolic Circuit - One partner performs circuit while the other holds a plank
Box Jumps x 5
Inverted Rows x 10
Side Shuffle 2 x floor length

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Clothing and Footwear provided by Mizuno and New Balance.


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