Pull Day Workout

• Dynamic stretches: Arm circles, shoulder rolls
• 5-10 pull-ups (or assisted if needed) to activate your lats and biceps
• Band pull-aparts: 2 sets of 15 reps to activate the rear delts

Perform the workout with minimal rest between sets (45-60 seconds)

1. Weighted Pull-Ups (or Bodyweight Pull-Ups)
   4 sets of 6-8 reps
   If you can’t do weighted, aim for bodyweight reps or use an assisted machine.
   Rest: 90 seconds between sets
2. Bent-Over Barbell Rows
   4 sets of 8-10 reps
   Keep your back straight and squeeze your lats at the top.
   Rest: 60 seconds between sets
3. Seated Cable Rows (or Dumbbell Single-Arm Rows)
   3 sets of 10-12 reps
   Focus on contracting your lats with every rep.
   Rest: 60 seconds between sets
4. Face Pulls
   3 sets of 12-15 reps
   Use a rope attachment to target the rear delts. Pull towards your forehead.
   Rest: 45 seconds between sets
5. Barbell or Dumbbell Bicep Curls
   4 sets of 8-10 reps
   Focus on form to isolate the biceps fully.
   Rest: 45-60 seconds between sets
6. Incline Dumbbell Curls
   3 sets of 10-12 reps
   Keep your elbows locked and control the motion to stretch the biceps at the bottom.
   Rest: 45 seconds between sets
7. Hammer Curls (Alternating)
   3 sets of 12 reps per arm
   This helps target both the biceps and brachialis muscles.
   Rest: 45 seconds between sets

1. Perform 1 pull-up, rest 10 seconds
2. Perform 2 pull-ups, rest 10 seconds
3. Keep increasing by 1 rep each round until failure.

• Stretch your back, shoulders, and biceps with static stretches to aid recovery.
• Foam roll your upper back if you feel tightness.