Pull Day - Back, Biceps & Core
You recently completed a workout focusing on back, biceps, and core, but noted the dumbbells felt heavy. Today's session builds on that with adjusted weights for better control and muscle engagement.
Warmup
(3)Rowing Machine
Maintain a steady pace at 50-60% of your maximum heart rate to warm up your back and arms.
Arm Circles
Perform large circles with your arms to mobilize the shoulder joint.
Cat-Cow Stretch
On all fours, alternate between arching your back and rounding it to warm up the spine.
Main Workout
(7)Barbell Deadlift
Keep your back flat and the bar close to your shins. Total weight includes the barbell.
Seated Cable Row
Use a neutral grip and pull toward your abdomen, squeezing your shoulder blades together.
Underhand Lat Pulldown
Use a shoulder-width underhand grip to target the lower lats and increase bicep activation.
Dumbbell Bicep Curl
Maintain a strict form with elbows pinned to your sides. Hold a 10kg dumbbell in each hand.
Incline Dumbbell Curl
Sit on an incline bench to fully stretch the biceps. Hold an 8kg dumbbell in each hand.
Hanging Knee Raise
Hang from a pull-up bar and bring your knees toward your chest using your core.
Cable Woodchopper
Pull the cable diagonally across your body from high to low. Weight is per side of the stack.
Cooldown
(2)Child's Pose
Sit back on your heels and reach your arms forward to stretch the entire back.
Cross-Body Arm Stretch
Pull one arm across your chest to stretch the rear delts and upper back.