Pull Day - Back, Biceps & Core
Building on your previous pull session, we are increasing the weight on your rows and pulldowns to maximize hypertrophy in the back and biceps.
Warmup
(3)Rowing Machine
Row at a moderate pace (50-60% max HR) to increase blood flow to the back and arms.
Cable Face Pull
Pull the rope toward your forehead, pulling the ends apart to activate the rear delts and upper back.
Lat Pulldown
Use a very light weight to focus on the mind-muscle connection and scapular depression.
Main Workout
(7)Barbell Bent-Over Row
With a slight bend in knees, lean forward and pull the bar to your lower ribs. Total weight includes the bar.
Lat Pulldown
Pull the bar down to your upper chest while keeping your torso slightly leaned back. Total weight on stack.
Single-Arm Dumbbell Row
Support yourself on a bench and pull the dumbbell to your hip. Hold a 20kg dumbbell in one hand.
Dumbbell Hammer Curl
Curl the weights with a neutral grip (palms facing in). Hold a 16kg dumbbell in each hand.
Cable Bicep Curl
Use a straight bar attachment on the low cable. Maintain tension on the biceps throughout.
Weighted Plank
Maintain a rigid torso with a weight plate placed on your lower back. Added weight only.
Hanging Leg Raise
Hang from a pull-up bar and lift your legs to waist height without using momentum.
Cooldown
(3)Dead Hang
Hang from a pull-up bar to decompress the spine and stretch the lats and forearms.
Cross-Body Lat Stretch
Reach one arm across your body and pull gently with the other to stretch the mid-back.
Standing Bicep Stretch
Place one hand against a wall and rotate your body away to stretch the bicep and chest.
User Feedback
Dumbel exercises to havy though