Pull Day 1
Classic Mass Builder (Back & Biceps Focus)
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Deadlift | 4 x 5 | Full posterior chain strength & mass. |
2 | Pull-Ups (Weighted if possible) | 4 x 6-10 | Builds lats, traps, and grip. |
3 | Barbell Bent-Over Row | 4 x 8 | Mid-back thickness and upper back strength. |
4 | Seated Cable Row | 3 x 10 | Isolation and constant tension for lats. |
5 | Face Pulls | 3 x 15 | Rear delts, posture, and shoulder health. |
6 | Barbell Curl | 3 x 10-12 | Builds bicep mass and forearm strength. |
7 | Incline Dumbbell Curl | 3 x 12 | Stretches and isolates biceps. |
8 | Hammer Curl | 3 x 12 | Targets brachialis and forearms. |
