Pull Day Gainz
Warm Up 10-15 minutes
(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)
BEGINNER
|
Lat Pulldown |
4 x 10 |
|
Romanian Deadlift (RDLs) |
4 x 10 |
|
Hammer Curl |
4 x 12 |
|
Lying Hamstrings Curl |
4 x 12 |
|
Machine Row |
4 x 10 |
|
Close- Grip EZ- Bar Curl |
4 x 10 |
INTERMEDIATE/ADVANCED
|
Cable Straight Arm Pulldown |
x12, x10, x8, x6 |
|
Dumbbell Pullovers |
x12, x10, x8, x6 |
|
SUPERSET Standing Cable Curls EZ Bar Curls |
4 x 8-12 |
|
Seated Cable Row (Pyramid Sets) |
x20, x15, x10, x8, x5 |
|
Leg Curls |
4 x 8-12 |
|
Lat Pulldown |
x12, x10, x8, x6 |
|
Deadlift (Pyramid Sets) |
x20, x15, x10, x8, x5 |
