Pull Day: Back & Biceps
Warm-Up
Light cardio or Dynamic stretches (arm swings, torso twists)
Strength Training
1. Pull-Ups (Assisted if needed) – 4 sets x 8-12 reps
2. Bent-Over Barbell Rows – 4 sets x 8-12 reps
3. Seated Cable Rows – 3 sets x 10-12 reps
4. Lat Pulldowns – 3 sets x 10-12 reps
5. Face Pulls – 3 sets x 12-15 reps
6. Dumbbell Bicep Curls – 3 sets x 10-12 reps
7. Hammer Curls – 3 sets x 10-12 reps