Gym - Pull Day (Back, Biceps, Rear Delts)
Building on your previous upper body sessions, this workout focuses on the posterior chain and arm flexors to develop back thickness and bicep peak.
Warmup
(3)Rowing Machine
Engage in a steady-state row to warm up the back, shoulders, and hips. Maintain a straight back and drive through the legs.
Scapular Pull-Ups
Hang from a pull-up bar. Without bending your elbows, pull your shoulder blades down and back, then release. Focus on control.
Arm Circles
Perform large controlled circles with your arms to mobilize the shoulder joints. Switch directions halfway through.
Main Workout
(6)Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a slight knee bend, pull the bar toward your lower ribs while keeping your spine neutral and elbows tucked.
Lat Pulldown
Weight is per side of the cable stack. Sit at the machine and pull the bar down to your upper chest, squeezing your shoulder blades together. Avoid leaning back excessively.
Dumbbell Single Arm Row
Weight is per dumbbell. Place one hand and knee on a bench, pull the dumbbell toward your hip while keeping your back flat and core engaged.
Cable Face Pull
Weight is per side of the cable stack. Pull the rope towards your forehead, pulling the ends apart to target the rear deltoids. Keep elbows high.
Barbell Bicep Curl
Weight is total bar weight. Stand with feet shoulder-width apart, curl the bar toward your chest without swinging your body, and lower it slowly.
Dumbbell Hammer Curl
Weight is per dumbbell. Hold dumbbells with a neutral grip (palms facing in) and curl them toward your shoulders to target the brachialis and forearms.
Cooldown
(3)Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward to stretch the lats and lower back.
Wall Bicep Stretch
Place one palm against a wall or doorframe at shoulder height and slowly rotate your body away to feel the stretch in your bicep.
Cross-Body Rear Delt Stretch
Pull one arm across your chest using the other arm, feeling the stretch in the back of the shoulder.