Friday: Pull
Warm-up
5-10 Min dynamic warm-up or light jog/walk to raise your body temp to help increase heart rate and lubercate the joints.
I can’t say this enough, no matter how simple some of these movements are, you have to train with HIGH intensity to mechanical failure. Which means try to keep your form perfect through each movement while going to complete failure. Doing this will get the results you want.
All sets below are working sets and DO NOT include the warm up sets.
All rest times are 60-90 seconds unless otherwise noted in the workout.
Workout:
Wide grip Pull-ups 50 total (in less than 5 sets ) use assistance if needed
Close grip pull-ups 50 total (in less than 5 sets) use assistance if needed
Seated cable wide gripe row 3x15
Deadlift 3x12
Close grip pull-downs 3x20 (2 second squeeze/isolation hold)
Single arm cable curl 3x15 each arm
Dumbbell curl 3x10 each arm
Barbell curl 1x50