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Upper Body Pull

5-dayDay 4

Back and biceps focused upper body day.

7

Exercises

PullAbs

Exercises

Lat Pulldown

1

Lat Pulldown Full Tutorial

Main Focus:BackAlso Works:BicepsRear Delts

Sets

4

Reps

8-10

Tip: Pull to upper chest.

Seated Row

2

Seated Row Full Tutorial

Main Focus:BackAlso Works:BicepsRear Delts

Sets

3

Reps

10-12

Tip: Squeeze shoulder blades.

Face Pull

3

Face Pull Full Tutorial

Main Focus:Rear DeltsAlso Works:TrapsRhomboids

Sets

3

Reps

15-20

Tip: External rotation at end.

Bicep Curl

4

Bicep Curl Full Tutorial

Main Focus:BicepsAlso Works:Forearms

Sets

3

Reps

10-12

Tip: Full range of motion.

Hammer Curl

5

Hammer Curl Full Tutorial

Main Focus:BicepsAlso Works:ForearmsBrachialis

Sets

3

Reps

10-12

Tip: Neutral grip throughout.

Back Extensions

6

Back Extensions Full Tutorial

Main Focus:Lower BackAlso Works:GlutesHamstrings

Sets

3

Reps

12-15

Tip: Don't hyperextend.

Cable Woodchoppers

7

Cable Woodchoppers Full Tutorial

Main Focus:AbsAlso Works:Obliques

Sets

3

Reps

12 each side

Tip: Rotate through core, not arms.

Muscles Targeted

Primary Focus

BicepsBackRear Delts

Secondary

ForearmsLower BackAbsTrapsRhomboidsBrachialisGlutesHamstringsObliques

Quick Tips

Warm up for 5-10 minutes before starting
Rest 60-90 seconds between sets
Focus on form over weight
Stay hydrated throughout