Efficient Pull Day

Activations/prep

A1 ring pull ups* – 5-8 reps
A2 band pull-overs** – 15+
1-2 sets, 3 minutes rest between rounds
*two drop sets
**down to one knee drop set, focus on lengthened range

B1 tbar rows* – 6-8 reps
1-2 sets, 2 minutes rest between rounds
*two drop sets

C1 incline DB curls – 8-12 reps
C2 spider curls – 8-12 reps
C3 incline curl (dropped weight) – 8-12 reps
1-2 sets, 90 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.