4-Day Phase 1 Pull & Core
Exercises
Deadlift (Barbell)
Warm-up and 3 hard sets of 4-6 reps 1-1-1
6 sets
6-8 reps
Rest 3min 0s
Dumbbell Row
3 sets
8 reps
Rest 3min 0s
Lat Pulldown (Cable)
(Medium-Grip) 3 hard sets of 6-8 Reps 1-1-1
3 sets
5-6 reps
Rest 3min 0s
Bicep Curl (Dumbbell)
6 sets
6-10 reps
Rest 3min 0s
Overhead Press (Smith Machine)
3 sets
8 reps
Rest 3min 0s
Chest Supported Y Raise (Dumbbell)
3 sets
8-10 reps
Rest 3min 0s
Face Pull
3 sets
8-10 reps
Rest 3min 0s
Leg Raise Parallel Bars
1 set
37 reps
Rest 3min 0s
Plank
1 set
Rest 15s
Side Plank
Right
1 set
Rest 15s
Side Plank
Left
1 set
Rest 15s
Superman (Hold)
1 set
Rest 15s
Hollow Rock
1 set
Rest 15s