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Pull – advanced

PullAdvanced8 exercisesabout 70 min

Deadlifts and weighted pull-ups first, then heavy rows and volume for lats, rear delts and biceps. Increase the load on the main lifts in small steps once every set hits the target.

Exercises

Barbell Deadlift3 sets × 5 · rest 180 sWeighted Pull-Up4 sets × 5-8 · rest 150 sPendlay Row4 sets × 5-8 · rest 150 sChest-Supported Dumbbell Row3 sets × 8-10 · rest 90 sStraight-Arm Pulldown3 sets × 12-15 · rest 60 sRear Delt Fly3 sets × 12-15 · rest 60 sEZ-Bar Curl3 sets × 8-10 · rest 60 sIncline Dumbbell Curl3 sets × 8-10 · rest 60 s

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Part of these programs

Leg focus – advanced, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts with different emphasis: Monday knee-dominant with squat,

More workouts: Pull

Pull – beginnerAlternate with the push session. Machine pulldowns and rows, rear delts and biceps. 2–3 sets, 60–90 s rest; foBeginner · 6 exercises · about 40 min
Pull – intermediateAlternate with the push session: barbell rows and pull-ups as the base, pulldowns and one-arm rows, then face Intermediate · 7 exercises · about 55 min