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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

Interests

Bodybuilding Build muscle

Exercises

Main excercises

Barbell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 - -
Rest - 01:30
2 - -
Rest - 01:30
3 - -
Rest - 01:30
4 - -
Rest - 01:30
5 - -
Rest - 01:30
Pull Up
Intermediate
Upper Back
Set Reps
1 -
Rest - 01:30
2 -
Rest - 01:30
3 -
Rest - 01:30
4 -
Rest - 01:30
Cable Seated Row
Intermediate
Upper Back
Set Reps Weight (kg)
1 - -
Rest - 01:30
2 - -
Rest - 01:30
3 - -
Rest - 01:30
4 - -
Rest - 01:30
Cable Face Pull
Intermediate
Shoulders
Set Reps Weight (kg)
1 - -
Rest - 01:30
2 - -
Rest - 01:30
3 - -
Rest - 01:30

Superset 1 of 3

Perform each exercise one after the other with no rest.

Ez Bar Bicep Curl (Bent Over)
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Dumbbell Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Superset 2 of 3

Ez Bar Bicep Curl (Bent Over)
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Dumbbell Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Superset 3 of 3

Ez Bar Bicep Curl (Bent Over)
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Dumbbell Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Lower back

Kettlebell Back Extension Bench
Intermediate
Lower Back
Set Reps Weight (kg)
1 - -
Rest - 01:30
2 - -
Rest - 01:30
3 - -

Created by

John Heaton
Personal trainer

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