Pull Day - Back Focus
Building on your recent push and pull hybrid session, this workout narrows the focus specifically to back width, thickness, and bicep peak development. This high-volume session aims to maximize muscle growth through heavy compounds and focused isolation.
Warmup
(3)Rowing Machine
Set a moderate pace at 50-60% effort to engage the back, legs, and core. Maintain a tall posture and drive through the legs before pulling with the arms.
Band Pull-Aparts
Hold a resistance band at shoulder width. Keep arms straight and pull the band to your chest by squeezing your shoulder blades together.
Cat-Cow Stretch
On hands and knees, alternate between arching your back toward the ceiling and dropping your belly toward the floor to mobilize the spine.
Main Workout
(7)Barbell Deadlift
Weight is total bar weight. Stand with feet hip-width apart, hinge at the hips to grip the bar, and pull while keeping your back flat and the bar close to your shins.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips until your torso is nearly parallel to the floor. Pull the bar toward your lower ribs, squeezing the lats at the top.
Wide Grip Lat Pulldown
Weight is per side of the cable stack. Sit with thighs secured, pull the bar down to your upper chest while leaning back slightly, focusing on pulling with your elbows.
Dumbbell Single Arm Row
Weight is per dumbbell. Place one hand and knee on a bench for support. Pull the dumbbell to your hip with the other arm, focusing on the contraction in your mid-back.
Cable Face Pull
Weight is per side of the cable stack. Pull the rope toward your forehead, pulling the ends apart and squeezing your rear delts and upper back.
Dumbbell Bicep Curl
Weight is per dumbbell. Stand tall and curl the weights toward your shoulders while keeping your elbows tucked at your sides. Avoid using momentum.
Dumbbell Hammer Curl
Weight is per dumbbell. Hold the dumbbells with a neutral grip (palms facing each other) and curl to target the brachialis and forearm muscles.
Cooldown
(3)Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward on the floor to stretch the lats and lower back.
Cross-Body Arm Stretch
Pull one arm across your chest and hold to stretch the rear deltoids and upper back.
Standing Bicep Stretch
Extend one arm behind you and press your palm against a wall or rack, rotating your body away to stretch the bicep.