• Pull Workout Plan: Back, Biceps, Lower Legs, and Finisher
  • Warm-Up
  • 5-10 minutes of light cardio such as jogging or cycling to increase blood flow.
  • Dynamic stretches: arm circles, wrist stretches, shoulder rolls, and leg swings.
  • Alternating Back and Bicep Exercises
  • Pull-Ups (Back)
  • Sets: 4
  • Reps: 6-12
  • Execution:
  • Perform pull-ups using a standard grip.
  • Add weight for increased resistance.
  • Scaling option: Perform unweighted pull-ups with a resistance band stretched across the rig for assistance.
  • Barbell Curls (Bicep)
  • Sets: 3
  • Reps: 8-12
  • Meadow Rows (Back)
  • Sets: 3
  • Reps: 8-10 per arm
  • Hammer Curls (Bicep)
  • Sets: 3
  • Reps: 10 per arm
  • Lat Pull-Downs (Back)
  • Sets: 3
  • Reps: 8-10
  • Incline Dumbbell Curls (Bicep)
  • Sets: 3
  • Reps: 8-10
  • Zottman Curls (Bicep)
  • Sets: 3
  • Reps: 8-10
  • Execution:
  • Perform a regular bicep curl, rotate the wrists at the top, and lower the weights with palms facing downwards.
  • Lower Leg Work
  • Calf Raises
  • Sets: 3
  • Reps: 12-15
  • Tibial Rotations with Band
  • Sets: 3
  • Reps: 10-15 rotations each direction
  • Finisher
  • Over the Leg Ball Slams
  • Rounds: 3
  • Reps: 10 each side
  • Execution:
  • Start kneeling with one knee on the ground and the opposite leg up.
  • Slam the ball down on one side, move it through the legs, and repeat the motion on the other side.
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