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Day 2 – Pull (Back & Biceps)

Time to build a strong, wide back and powerful biceps! This pull session hits every angle of your back and finishes with targeted arm work — you'll feel the pump from start to finish.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Shrug - Dumbbell

2 sets × 10 reps, 10 reps

Main Workout

Lat Pulldown (Full ROM) - Cable

1 set × 4×13 reps

Row (Bent-Over) - Dumbbell

1 set × 4×13 reps

Row (Single-Arm) - Dumbbell

2 sets × 2×13 reps, 13 reps

Deadlift - Kettlebell

2 sets × 2×13 reps, 13 reps

Face Pull - Cable

2 sets × 2×13 reps, 13 reps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Bicep Curl (Hammer) - Dumbbell

1 set × 10 reps

Bicep Curl (Incline) - Dumbbell

2 sets × 2×13 reps, 13 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Child's Pose

1 set × 45s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s