A good way to break up your week in the gym is have push days with only push movements, pull days with only pull movements and then leg days! This is my pull day workout:
Pull-Ups: 4 sets of til failure (as many reps as you can possibly do) - Different grip each time
Bent-Over Dumbbell Rows: set 1 - 15 reps; set 2 - 12 reps; set 3 - 10 reps; set 4 - 8 reps
Deadlifts: Set 1 - 15 reps; set 2: 12 reps; set 3: 10 reps; set 4: 8 reps; set 5: 4 reps; set 6: 1 rep
Superset: EZ Bar or Dumbbell preacher curls - 3 sets of 15 reps Body Weight Horizontal Pulls (preferably on smith machine) - 3 sets of 10
HIIT Cardio: Timed 10 minutes - As many reps as possible:
1. Sled Pushes - 40 yards
2. Jumping lunges - 10 each leg
3. Skippers - 5 each leg
(Yes - I know the video has a smudge - sorry!)
Pull Day + HIIT Cardio dieteticas tomy | |
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