Pull day
Exercises
Lat Pulldown (Cable)
3 sets
7-9 reps
Rest 30s
Lat Pulldown - Close Grip (Cable)
2 sets
6-7 reps
Rest 30s
Seated Cable Row - Bar Grip
3 sets
8-10 reps
Rest 30s
Seated Cable Row - Bar Wide Grip
2 sets
7-8 reps
Rest 30s
Chest Supported Incline Row (Dumbbell)
2 sets
8-9 reps
Rest 30s
Back Extension (Weighted Hyperextension)
Optional
2 sets
6-7 reps
Rest 30s
Deadlift (Barbell)
3 sets
8-10 reps
Rest 35s
Bicep Curl (Dumbbell)
3 sets
8-10 reps
Seated Incline Curl (Dumbbell)
2 sets
6-7 reps
Rest 30s
Bicep Curl (Cable)
2 sets
7-8 reps
Rest 30s
Shrug (Dumbbell)
Optional but essential
2 sets
7-8 reps
Rest 30s
Behind the Back Bicep Wrist Curl (Barbell)
Optional but essential
2 sets
7-8 reps
Rest 30s
Seated Palms Up Wrist Curl
Optional but essential
2 sets
7-8 reps
Rest 30s
Seated Wrist Extension (Barbell)
Optional but essential
2 sets
7-8 reps
Rest 30s