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Upper Body Pull ~ Part of a 3 Day Split

This hypertrophy based workout is part of my “Week Long 3 Day Split” Plan. I figured you may like 1 or 2 of my workouts and wanted to incorporate them into your own - no problem!

✅ Warm up for 5 mins before
✅ Cool down for 5 mins after along w/ static stretches
✅ Choose your own weights (75% 1RM)

  • 50 minutes
  • Advanced
  • Barbell · Pull Up Bar · Cable Machine · EZ Bar · Dumbbell · Back Extension Bench
  • Upper Back · Hamstrings · Quadriceps · Glutes · Shoulders · Biceps · Forearms · Lower Back
Bodybuilding Build muscle
Main excercises
Barbell Deadlift
Reps | Weight (kg)
Rest
Pull Up
Reps
Rest
Cable Seated Row
Reps | Weight (kg)
Rest
Cable Face Pull
Reps | Weight (kg)
Rest
Superset Next (3x)
3x
Superset

Perform each exercise one after the other with no rest.

Ez Bar Bent Over Curl
Reps | Weight (kg)
Dumbbell Hammer Curl
Reps | Weight (kg)
Rest
Lower back
Kettlebell Back Extension Bench
Reps | Weight (kg)