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WORKOUT TEMPLATE

Pull Strength

A back and biceps session combining heavier pulls with controlled accessory volume.

Category
pull
Level
intermediate
Estimated time
55 min
Exercises
5
Total sets
14

Workout flow

Exercise 1

Deadlift

2 sets
Target reps
Set 1: 5Set 2: 5
Primary muscles
back, hamstrings, glutes
3 sets
Target reps
Set 1: reps not specifiedSet 2: reps not specifiedSet 3: reps not specified
Primary muscles
lats

Exercise 3

Barbell Row

3 sets
Target reps
Set 1: 6Set 2: 6Set 3: 6
Primary muscles
back, lats

Exercise 4

Face Pull

3 sets
Target reps
Set 1: 12Set 2: 12Set 3: 12
Primary muscles
shoulders, back

Muscles worked

  • back3 primary, 1 secondary, 4 total
  • biceps1 primary, 3 secondary, 4 total
  • lats2 primary, 0 secondary, 2 total
  • glutes1 primary, 0 secondary, 1 total
  • hamstrings1 primary, 0 secondary, 1 total
  • quads0 primary, 1 secondary, 1 total
  • shoulders1 primary, 0 secondary, 1 total

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