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Pull – beginner

PullBeginner6 exercisesabout 40 min

Alternate with the push session. Machine pulldowns and rows, rear delts and biceps. 2–3 sets, 60–90 s rest; focus on pulling with your back and add weight once the technique is solid.

Exercises

Lat Pulldown3 sets × 10-12 · rest 90 sSeated Cable Row3 sets × 10-12 · rest 90 sChest-Supported Machine Row3 sets × 10-12 · rest 90 sCable Face Pull3 sets × 12-15 · rest 60 sMachine Reverse Fly3 sets × 12-15 · rest 60 sMachine Bicep Curl3 sets × 10-12 · rest 60 s

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Part of these programs

Leg focus – beginner, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts: Monday with the emphasis on squat-type movements, Thursd

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Pull – advancedDeadlifts and weighted pull-ups first, then heavy rows and volume for lats, rear delts and biceps. Increase thAdvanced · 8 exercises · about 70 min