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Pull – intermediate

PullIntermediate7 exercisesabout 55 min

Alternate with the push session: barbell rows and pull-ups as the base, pulldowns and one-arm rows, then face pulls and curls. 3 sets, 2 min rest on the main lifts.

Exercises

Bent-Over Barbell Row3 sets × 6-8 · rest 120 sPull-Up3 sets × 6-10 · rest 120 sLat Pulldown3 sets × 8-10 · rest 90 sSingle-Arm Dumbbell Row3 sets × 8-10 · rest 75 sCable Face Pull3 sets × 12-15 · rest 60 sBarbell Curl3 sets × 8-10 · rest 60 sDumbbell Hammer Curl3 sets × 8-10 · rest 60 s

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Part of these programs

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