Original Pull Day

Workout

• 1

  Weighted Pull-Ups

  3-4×6-10
  • Lats
  • Biceps
  • Rhomboids
  • Core
• 2

  Barbell Row

  3-4×10-15
  • Lats
  • Rhomboids
  • Biceps
  • Spinal Erectors
• 3

  Reverse Grip Pulldowns

  3-4×8-12
  • Lats (Lower Fibers)
  • Biceps
• 4

  Chest Supported Rear Delt Row

  3-4×10-15
  • Rear Delts
  • Rhomboids
  • Mid-Traps
• 5

  Narrow Grip Barbell Curl

  2-3×8-12
  • Biceps
• 6

  Face Pulls

  3-4×15-20

  #1 for shoulder health. Pull rope towards ears, thumbs back.

  • Rear Delts
  • Rhomboids
  • Mid-Traps
  • Rotator Cuff
• 7

  Suitcase Carry

  3×30 steps per side

  Walk tall, don't lean. Fights side-bending forces.

  • Obliques
  • Core
  • Forearms (Grip)
  • Traps