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Pull Workout

Back & Bicep workout as part of push/pull/legs protocol

  • 1 hour
  • Intermediate
  • Trapezius · Biceps · Upper Back · Forearms · Abdominals · Lower Back

Interests

Build muscle Strength & conditioning Strength Functional fitness Bodybuilding

Anatomy

Equipment

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Barbell

Squat Stand

Resistance Bands

Lat Pulldown Machine

Pull Up Bar

Dumbbell

EZ Bar

Yoga Mat

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Exercises

Warm Up

Arm Swings Shoulder Mobility Wide 3 angles
Beginner
Shoulders
Set Time (s)
1 60
Resistance Band Chest Height Pull Aparts
Beginner
Shoulders
Set Reps
1 12

A Set 1 of 4

First weights set

Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 20 -

A Set 2 of 4

Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -

A Set 3 of 4

Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -

A Set 4 of 4

Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 8 -

B Set 1 of 4

Second weights set

Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 10

B Set 2 of 4

Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8

B Set 3 of 4

Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8

B Set 4 of 4

Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8

C Superset 1 of 3

Third weights superset

Seated Lat Pulldown on Cable Machine with Rope
Intermediate
Upper Back
Set Reps Weight (kg)
1 15 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

C Superset 2 of 3

Seated Lat Pulldown on Cable Machine with Rope
Intermediate
Upper Back
Set Reps Weight (kg)
1 15 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 12 -

C Superset 3 of 3

Seated Lat Pulldown on Cable Machine with Rope
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 12 -

D Superset 1 of 3

4th weights superset

Ez Bar Bicep Curl (Close Grip)
Beginner
Biceps
Set Reps Weight (kg)
1 15 -
Leg Raises with Barbell above chest
Intermediate
Abdominals
Set Reps Weight (kg)
1 15 -

D Superset 2 of 3

Ez Bar Bicep Curl (Close Grip)
Beginner
Biceps
Set Reps Weight (kg)
1 12 -
Leg Raises with Barbell above chest
Intermediate
Abdominals
Set Reps Weight (kg)
1 15 -

D Superset 3 of 3

Ez Bar Bicep Curl (Close Grip)
Beginner
Biceps
Set Reps Weight (kg)
1 12 -
Leg Raises with Barbell above chest
Intermediate
Abdominals
Set Reps Weight (kg)
1 15 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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