Pull A (Lat focused)
Exercises
Elliptical Trainer
1 set
Reverse Grip Lat Pulldown (Cable)
This is just warm-up for the chin-up
4 sets
2-10 reps
Chin Up
Eventually shift to pull-up. On 2nd and 3rd set continue after failing with partial reps
3 sets
4-6 reps
Rest 3min 0s
Seated Cable Row - V Grip (Cable)
5 sets
6-12 reps
Rest 2min 30s
Single Arm Lat Pulldown
Constant tension high rep work. 1 second up and 1 second down. Focus on form. Do as many reps as possible in each set. This one is hard on the sholder joint. Try the following replacements. Pick the one which works best. Half-kneeling 1-arm lat pulldown. Cross-body lat pullaround. Kneeling lat pullover. The half-kneeling 1-arm lat pulldown with slight twist to torso (for better stretch of lats) works pretty good here)
3 sets
15-20 reps
Rest 1min 0s
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Hammer Curl (Dumbbell)
Cheat some reps here. Do them like a gym bro. Grip the dumbell as hard as possible.
3 sets
8-10 reps
Rest 2min 0s
Seated Incline Curl (Dumbbell)
Be strict with form.
2 sets
12-15 reps
Rest 2min 0s
Stretching
1 set