Pull Day 2
Hypertrophy-Focused (High Volume)
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Rack Pulls | 4 x 6 | Emphasizes upper back and traps. |
2 | Wide-Grip Lat Pulldown | 4 x 12 | Lat width and upper back volume. |
3 | Dumbbell Row (Bench Supported) | 3 x 10 each arm | Lat isolation with less lower back strain. |
4 | Machine Rear Delt Fly | 3 x 15 | Rear delt isolation for posture. |
5 | Straight-Arm Pulldown | 3 x 15 | Lat activation without arm involvement. |
6 | Preacher Curl | 3 x 12 | Peak bicep contraction and isolation. |
7 | EZ Bar Reverse Curl | 3 x 15 | Builds forearms and targets brachioradialis. |
8 | Cable Rope Curl | 3 x 12 | Biceps and forearm finish. |
