PULL WORKOUT | FULL BACK & BICEPS ROUTINE
By Obi Vincent
 | Intermediate (2-3 years) |
 | 94 minutes/day |
 | Bodybuilding, Build Muscle |
 | Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Lat Pulldown Bar, Straight Bar Attachment, T-Bar Row Machine, Pull up bar, Barbell, Lat Pulldown Cable Machine, Single D-Handle Attachment, 1 x Dumbbell, Preacher Curl Bench, Flat Bench Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Media
▶Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 2 rounds Rest 60s between rounds | ||||
| 1A.Face Pull See Exercise Notes | 2 rounds | 10 reps | 0s | |
| 1B.Straight-Arm Lat Pulldown See Exercise Notes | 2 rounds | 10 reps | 60s | |
Circuit #2 - 10 rounds Rest 0s between rounds | ||||
| 2A.Face Pull | 10 rounds | 10 reps | 0s | |
| 2B.Straight-Arm Lat Pulldown | 10 rounds | 10 reps | 0s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Cable Biceps Curl See Exercise Notes | 3 rounds | 10 reps | 0s | |
| 3B.Cable Biceps Curl See Exercise Notes | 3 rounds | 8-10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Close Grip T-Bar Row | 3 rounds | 10 reps | 0s | |
| 4B.Pull-up See Exercise Notes | 3 rounds | 5 reps | 60s | |
Circuit #5 - 2 rounds Rest 60s between rounds | ||||
| 5A.Barbell Biceps Curl See Exercise Notes | 2 rounds | 10 reps | 0s | |
| 5B.Barbell Biceps Curl | 2 rounds | 10 reps | 60s | |
| 6.Lat Pulldown See Exercise Notes | 2 sets | 10 reps | 60s | |
| 7.Lat Pulldown See Exercise Notes | 10 sets | 10 reps | 0s | |
| 8.Cable Close Grip High Row See Exercise Notes | 2 sets | 10 reps | 60s | |
| 9.Cable Close Grip High Row See Exercise Notes | 10 sets | 10 reps | 60s | |
Circuit #10 - 2 rounds Rest 60s between rounds | ||||
| 10A.One-Arm Dumbbell Preacher Curl See Exercise Notes | 2 rounds | 10-12 reps | 0s | |
| 10B.One-Arm Bent-Over Dumbbell Row See Exercise Notes | 2 rounds | 10 reps | 60s | |
Date Created: 3/12/2021, UTC
Last Updated: 11/1/2021, UTC
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