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PULL WORKOUT | FULL BACK & BICEPS ROUTINE

By Obi Vincent

Experience
Beginner (1-2 years)
Time
109 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
1 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Preacher Curl Bench, Pull up bar, Straight Bar Attachment, T-Bar Row Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This is a great Pull workout for ALL fitness Level both men and women looking for a great and effective workout. I have included lots on tips in the video and listed the full workout :-)

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Media



Circuit
Face Pull demonstrationPlay Face Pull demonstration
2 sets, 10 reps, (rest 60s)
2-3sec Tempo
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
2 sets, 10 reps, (rest 60s)
2-3sec Tempo
Show Alternative Exercises
Circuit
Face Pull demonstrationPlay Face Pull demonstration
10 sets, 10 reps, (rest 0s)
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
10 sets, 10 reps, (rest 0s)
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Circuit
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
3sec tempo
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3 sets, 8 - 10 reps, (rest 60s)
5sec tempo
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Circuit
Close Grip T-Bar Row
3 sets, 10 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 5 reps, (rest 60s)
Tempo: 4/0/1/0
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Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 sets, 10 reps, (rest 60s)
3sec Tempo
Tempo: 3/0/1/0
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 sets, 10 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2 sets, 10 reps, (rest 60s)
2-3sec
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
10 sets, 10 reps, (rest 0s)
Dropset
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Cable Close Grip High Row
2 sets, 10 reps, (rest 60s)
Tempo: 3/0/1/0
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Cable Close Grip High Row
10 sets, 10 reps, (rest 60s)
Dropset
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Circuit
One-Arm Dumbbell Preacher Curl demonstrationPlay One-Arm Dumbbell Preacher Curl demonstration
2 sets, 10 - 12 reps, (rest 60s)
Each arm
Tempo: 2/0/1/0
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
2 sets, 10 reps, (rest 60s)
2sec tempo Each arm
Tempo: 1/0/2/0
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Date Created: 3/12/2021, EST


Last Updated: 3/12/2021, EST

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