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Pull Workout

Lat lashing set

Exercise 1

A1

Notes:

Banded pullover

2 second hold at side

  • 8-10 Reps

Exercise 2

A2

Notes:

DB pullover

2 second hold at bottom

  • 8-10 Reps

Exercise 3

A3

Notes:

Band row

2 second hold at side

  • 8-10 Reps

Exercise 4

A4

Band high row

  • AMRAP

Upper back blast

Exercise 1

B1

Notes:

2 arm DB rows

2 second hold at top

  • 8-10 Reps

Exercise 2

B2

Notes:

Sshrugs

2 second hold at top

  • 8-10 Reps

Exercise 3

B3

Notes:

DB retraction RDLs

2 second hold at top

  • AMRAP

Biceps bomb set

Exercise 1

C1

Notes:

DB strict wall curls

2 second hold at top

  • 8-10 Reps

Exercise 2

C2

Notes:

DB wall lean arm curls

bottom half

  • AMRAP

Exercise 3

C3

Notes:

DB pronated curls

2 second hold at top

  • 8-10 Reps

Exercise 4

C4

Notes:

Band hammer curls

fast

  • AMRAP

Exercise 1

D1

Kneeling lat stretch

  • 30 Sec Reps

Exercise 2

D2

Biceps stretch

  • 30 Sec Reps

***1-3 rounds for every super set, watch “reading workouts splits terminology” video for more info on choosing number of sets***