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Pull Day

Get ready to build a strong, wide back and powerful arms! This pull day flows from big compound lifts to targeted isolation work, finishing with core stability and a thorough stretch to keep you feeling great.

Created by

shridhar

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Dislocate

2 sets × 10 reps, 10 reps

Chest Expansion Stretch (Elbows Back)

2 sets × 10 reps, 10 reps

Main Workout

Pullup Progression

Progressive exercise

Row Progression

Progressive exercise

Rear Delt Fly - Cable

2 sets × 2×12 reps, 12 reps

Bicep Curl - Dumbbell

2 sets × 2×12 reps, 12 reps

Flyes (Reverse) - Dumbbell

2 sets × 2×15 reps, 15 reps

Core

Dead Bug

2 sets × 2×8 reps, 8 reps

Side Plank

2 sets × 30s, 30s

Cool Down

Lat Wall Stretch

2 sets × 40s, 40s

Cross Body Shoulder Stretch

2 sets × 40s, 40s

Bicep Wall Stretch - Body Only

2 sets × 30s, 30s