Weekly Workouts 💪

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

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