Pull day

Here is an example on how your Pull day could look like.

Warm-up: Start with 5-10 minutes of light cardio or mobility exercises to warm up your muscles and get your heart rate up.

Compound exercises: Begin with compound exercises that work multiple muscle groups at once.

Examples include:

Deadlift: This exercise targets the entire back, as well as the glutes and hamstrings.

How To Do Romanian Deadlift | Muscles Worked And Benefits

Pull-ups: This exercise targets the back, biceps, and shoulders.

How To Do A Pull-Up | Muscles Worked And Benefits

Barbell rows: This exercise targets the upper back and biceps.

Barbell Bent Over Row » Workout Planner

Perform 3-4 sets of each exercise, with 6-12 reps per set, resting 2-3 minutes between sets.

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Isolation exercises: Follow up the compound exercises with isolation exercises that target specific muscle groups.

Examples include:

Bicep curls: This exercise targets the biceps.

Dumbbell curl is a basic strength training exercise to build muscle and  strength in the arms. Specifically, t… | Biceps workout, Gym workout  planner, Dumbbell curls

Reverse flyes: This exercise targets the rear delts and upper back.

How To Do Dumbbell Reverse Fly - Benefits, Muscles Worked

Hammer curls: This exercise targets the forearms and biceps.

How To: Arm Blaster Hammer Curl | Benefits And Muscles Worked

Perform 2-3 sets of each exercise, with 10-15 reps per set, resting 1-2 minutes between sets.

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Finisher: End your workout with a high-intensity finisher exercise to really push yourself.

Examples include:

Wide-grip lat pulldowns: This exercise targets the lats and back with a cable machine.

The Ultimate Guide To Lat Pulldowns: Muscles, Form, Benefits

Close-grip cable rows: This exercise targets the lower back and biceps with a cable machine.

The Seated Cable Row: An Arnold Favorite For Building A More Muscular Back  | icbritanico.edu.ar

Chin-ups: This exercise targets the biceps, back, and shoulders.

How To Do A Chin-Up | Muscles Worked And Benefits

Perform 1-2 sets of your chosen finisher exercise, with 10-15 reps per set, resting 1-2 minutes between sets.

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Cool-down and stretching: Finish your workout with some light stretching to cool down your muscles and prevent injury.
Remember to listen to your body and adjust the workout to your individual fitness level and goals. And don't forget to fuel your body with proper nutrition and hydration to optimize your workout results!