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***