Main Pull Day

Created by

fouad91

Exercises

Cycling

1 set

Treadmill

1 set

Warm Up

1 set

Lat Pulldown (Machine)

8-10, arch back, retract scapula on way down

4 sets

8-10 reps

Rest 2min 30s

T Bar Row

Wide grip 8-10

3 sets

8-10 reps

Rest 2min 45s

Rear Delt Reverse Fly (Cable)

eye level cable, 45 degree, single arm, 11-14

2 sets

10-13 reps

Rest 2min 15s

Iso-Lateral Row (Machine)

Stretch your arm all the way forward, in a controlled manner. 8 to 10

3 sets

9-10 reps

Rest 2min 30s

Seated Incline Curl (Dumbbell)

10-12

3 sets

9-11 reps

Rest 2min 15s

Hammer Curl (Dumbbell)

Keep your elbows stable at your sides, don't use body momentum. 10-12

2 sets

10-12 reps

Rest 2min 0s

Back Extension (Weighted Hyperextension)

10-12

2 sets

10-12 reps

Rest 2min 0s

Cable Crunch

11-14. narrow lat handle

3 sets

10-15 reps

Rest 1min 10s

Stretching

1 set

Spinning

1 set

Cycling

1 set

Save Routine

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Created by

fouad91

Save Routine

To save this routine and track your workouts, download Hevy for free.