PULL WORKOUT | FULL BACK & BICEPS ROUTINE

This is a great Pull workout for ALL fitness Level both men and women looking for a great and effective workout. I have included lots on tips in the video and listed the full workout :-)

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FULL WORKOUT
WARM UP
SKI
Forearms Peanut roll x 30-40secs both sides
KNEELING REACH x 5 both sides
BANDED MOBILITY x 10


LAT ACTIVATION
1: SCAP PULL UPS 2 X 10
2 kneeling scap cable High Pulls 2 x 10 Both sides

MAIN WORKOUT
1A :Face Pulls 2sets x 10reps @2-3sec Tempo ,
3rd set drop set (10x10)

1B: Cable Pull overs 2sets x 10reps @2-3sec Tempo,
3rd set drop set (10x10)

2A: Cable Bicep curls, 3 x 10 (3sec tempo)
2B: Cable Bicep curls, 3 x 8-10 (1sec tempo )

3A: T Bar Rows 3sets x 10reps (2sec Tempo)
3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo)

4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo
4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo

5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo
3rd Set a Dropset (10x10)

5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo,
3rd Set a Dropset (10x10)

6A: Preacher Curls 2 x 10-12 (each side) @3-4sec Tempo
6B: Single Arm DB Rows 2x 10 (each arm) @2sec tempo


Video Edited By: Andy Hillocks media https://www.instagram.com/andyhillock...

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Music lICENSE: Andy HILLOCKS
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