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Pull

Wednesday, May 6
11 exercises
0/11 sets
x

Weighted Pull-Ups or Wide-Grip Lat Pulldown

4 sets · 8–12 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Bent-Over Barbell Row or T-Bar Row

4 sets · 8–10 reps

0/4

Heavy compound — rest 2–3 min

#WeightRepsRPE✓
1
2
3
4

Seated Cable Row (neutral grip)

4 sets · 10–12 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Single-Arm Dumbbell Row

per side

4 sets · 10–12 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Face Pulls

4 sets · 12–15 reps

0/4

Rear delts + upper back

#WeightRepsRPE✓
1
2
3
4

Bent-Over Rear Delt Flyes

4 sets · 12–15 reps

0/4

DB or cable

#WeightRepsRPE✓
1
2
3
4

EZ-Bar or Barbell Curls

4 sets · 8–12 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Alternating DB Hammer Curls

4 sets · 10–15 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Preacher Curls or Concentration Curls

3 sets · 12–15 reps

0/3
#WeightRepsRPE✓
1
2
3

Ab Wheel or Cable Crunches

3 sets · 12–15 reps

0/3

Abs finisher

#WeightRepsRPE✓
1
2
3

Seated Calf Raise

3 sets · 15–20 reps

0/3

Calves finisher

#WeightRepsRPE✓
1
2
3