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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
  • Upper Back · Hamstrings · Quadriceps · Glutes · Shoulders · Biceps · Forearms · Lower Back

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Barbell

Pull Up Bar

Cable Machine

EZ Bar

Dumbbell

Hyperextension Bench

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Exercises

Main excercises

Barbell Conventional 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
Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 -
Rest - 01:30
2 -
Rest - 01:30
3 -
Rest - 01:30
4 -
Rest - 01:30
Seated Row Narrow Neutral Grip on Cable
Intermediate
Upper Back
Set Reps Weight (kg)
1 - -
Rest - 01:30
2 - -
Rest - 01:30
3 - -
Rest - 01:30
4 - -
Rest - 01:30
Standing Cable Face Pull with Rope
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 Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Superset 2 of 3

EZ Bar Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Superset 3 of 3

EZ Bar Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 - -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 - -
Rest - 01:30

Lower back

45 degree Back Hyper Extension Bench with Kettlebell
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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