Dumbbell row: 2 sets x 10 reps. face pull: 2 sets x 12 reps. barbell curl: 2 sets x 10 reps. preacher curl: 2 sets x 15 reps. this workout is available for free in our workout tracker app, where you can see demonstrations of and track your reps and weights for each exercise. A pull day workout primarily targets the muscles responsible for pulling actions. think of the movements you make when you’re pulling a door open, lifting a grocery bag, or rowing a boat. these actions engage specific muscle groups, and that’s what a pull day zeroes in on.
This ppl split routine is a great resource for the additional workouts needed to complete your split. the best pull day workout for maximal muscle growth and strength is: deadlift: 5x5. chin up: 3x6 8. t bar row: 3x6 8. sitting one arm cable row: 3x8 10. cable face pulls: 3x10 12. cable rear delt fly: 3x10 12. Once you’re able to do 8 reps in every set, increase the weight for the following workout. it’s a form of progression known as the double progression method. here’s an example of how it might look in practice: pull workout 1. set 1: 50 pounds x 8 reps. set 2: 50 pounds x 7 reps. set 3: 50 pounds x 6 reps. Seated wrist curls. 3 sets. 12–15 reps. this first pull workout starts with chin ups or pull ups. whatever grip you choose, choose a different grip for the lat pulldowns later on. for example, if you do your chin ups with a shoulder width underhand grip, do your pulldowns with a wider overhand grip. Engage your back muscles and retract your shoulder blades. pull the barbell towards your lower ribcage, keeping your elbows close to your body. squeeze your back muscles at the top of the movement, then lower the barbell back to the starting position with control. 8.
Seated wrist curls. 3 sets. 12–15 reps. this first pull workout starts with chin ups or pull ups. whatever grip you choose, choose a different grip for the lat pulldowns later on. for example, if you do your chin ups with a shoulder width underhand grip, do your pulldowns with a wider overhand grip. Engage your back muscles and retract your shoulder blades. pull the barbell towards your lower ribcage, keeping your elbows close to your body. squeeze your back muscles at the top of the movement, then lower the barbell back to the starting position with control. 8. Lat pulldowns: 4 sets of 8 10 reps. 5. face pulls: 4 sets of 12 15 reps. 6. back extensions: 3 sets of 10 15 reps. once you’ve completed all exercises, rest for 1 to 2 minutes and repeat the entire push pull all day and pull workout routine a second time, if desired. Here is the best pull day workout plan i would use with my current clients: straight arm lat pulldowns: 3 sets x 20 reps at rpe7. pendlay rows: 5 sets x 8 reps. seal rows: 2 sets x 10 reps. pull ups: 3 sets x failure. shrugs: 3 sets x 20 reps. bicep curls: 5 sets x 12 reps. these are only half of the 12 great exercises to consider when creating.
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