Main Focus:BackAlso Works:HamstringsGlutesCore
Sets
4
Reps
5-6
Tip: Brace core, push through floor.
Back to Workouts
Pull Day + Abs
3-dayDay 2
Back, biceps, and rear delts focused workout with core work.
6
Exercises
PullAbs
Exercises
Main Focus:BackAlso Works:BicepsRear Delts
Sets
3
Reps
10-12
Tip: Pull to upper chest, squeeze lats.
Main Focus:BackAlso Works:BicepsRear Delts
Sets
3
Reps
10-12
Tip: Pull to lower chest, squeeze shoulder blades.
Main Focus:Rear DeltsAlso Works:TrapsRhomboids
Sets
3
Reps
15-20
Tip: Pull to face level, externally rotate at end.
Main Focus:BicepsAlso Works:Forearms
Sets
3
Reps
10-12
Tip: Keep elbows stationary, control the weight.
Main Focus:AbsAlso Works:Hip FlexorsObliques
Sets
3
Reps
15-20
Tip: Lift hips off ground, curl pelvis toward chest.
Muscles Targeted
Primary Focus
BackBicepsRear Delts
Secondary
AbsHamstringsGlutesCoreTrapsRhomboidsForearmsHip FlexorsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout