Pull – Bodybuilding

A1

Notes:

Lat Pulldown

3 sets of 8/6/AMRAP reps. Backdown set on final set (20% decrease in weight). Partial Rest (60s)

  • 3 Sets

Superset

A2

Notes:

Seated Cable Row - Lats

3 sets of 8-10 reps. Partial Rest (2min)

  • 3 Sets

B1

Notes:

Dumbbell Row - Upper Back

4 sets of 6-8. Partial Rest (60s)

  • 4 Sets

C1

Notes:

Cross Body Row

3 sets of 8. Finish each set with a 10% drop in weight for AMRAP. Partial Rest (60s)

  • 3 Sets

D1

Notes:

Rear Delt Cable Fly

3 sets of 8-10. Partial Rest (60s)

  • 3 Sets

E1

Notes:

Standing Cable Curl

2 sets of 8. Perform each set with a drop set and a partial isometronic set. First, drop the weight after hitting failure by 10% and do an AMRAP set. Then, increase the weight back to the starting weight and curl a high as possible (partial range should be all that’s possible) and hold for 5 seconds, performing 5 reps like this. Partial Rest (2min)

  • 2 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial