push & pull - 2 x week
pushing and pulling in multiple planes of action for your satisfaction.
Try to keep rest intervals at 60 seconds or less.
Try to maintain quality over quantity.
Reps and sets are simply are ideal done in strict form with this workout.
10-20 reps/set, 3 sets
8-12 reps/arm = 1 set, 3 sets
3 sets of 10-12 reps
4-10 reps per set, 3 sets
5-8 reps/set, 4 sets
Hold for 10-30 seconds per round. 3 rounds. Use wall if flexibility is compromised