Pull Day - Back, Biceps, Core
You recently completed a workout focusing on chest, shoulders, and triceps. Today we will focus on the posterior chain and 'pulling' muscles of the back and biceps to ensure balanced development, finishing with core stability.
Warmup
(3)Rowing Machine
Steady pace at 50-60% max heart rate to engage the back, lats, and biceps.
Scapular Pull-ups (bodyweight)
Hang from a pull-up bar and pull your shoulder blades down and back without bending your arms.
Cat-Cow Stretch
On hands and knees, alternate between arching and rounding your back to mobilize the spine.
Main Workout
(7)Barbell Bent-Over Row (50kg total)
Hinge at the hips with a flat back. Pull the barbell toward your lower ribs, squeezing your shoulder blades together. Total bar weight includes the barbell and plates.
Lat Pulldown (50kg total)
Pull the bar down to your upper chest while leaning slightly back. Focus on driving with your elbows. Total stack weight is 50kg.
Single-Arm Dumbbell Row (18kg per side)
Support your weight with one hand on a bench. Pull the dumbbell to your hip, keeping your elbow close to your body. Use 18kg in the active hand.
Dumbbell Incline Bicep Curl (12kg each hand)
Sit on a bench angled at 45 degrees. Curl the dumbbells upward while keeping your elbows stationary. Hold a 12kg dumbbell in each hand.
Dumbbell Hammer Curls (14kg each hand)
Stand with palms facing your torso. Curl the weights while maintaining a neutral grip to target the brachialis. Hold a 14kg dumbbell in each hand.
Hanging Leg Raises (bodyweight)
Hang from a bar and lift your legs until they are parallel to the floor, engaging your lower abs. Avoid swinging.
Weighted Plank (15kg added)
Hold a standard plank position with a 15kg plate placed on your lower back. Maintain a straight line from head to heels.
Cooldown
(2)Child's Pose
Kneel and sit on your heels, then reach forward on the floor to stretch the lats and lower back.
Cross-Body Arm Stretch
Pull one arm across your chest to stretch the posterior deltoid and upper back.