Love a good pull day where I completely focus on my back! I mix it up and do heavier sets of 8 reps as well as sets of 12-15 reps with a lighter weight. It’s important to train the muscles in a variety of ways to build muscular strength and endurance.
I started with a warmup on the cable machine…
Seated dual handle lat pulls superset straight arm pulldown (not pictured) 4 x 15,15,12,10 reps
Bird-dog row 3×10-12 (I used 25# db and 30# db)…superset these with Kneeling high-to-low cable pull 3×10-12
Single arm DB row, heavier, 3×8-12 (I used 40 and 45# DB)
Trio of exercises 3 rounds: alternating KB row 8/8, 10 wide grip pull-ups, 15 KB deficit pushups. I used 30# kettlebells
Single arm Landmine bar row 3×12,10,10 superset “Carter” rows 3×12-15
Incline pulls + seated wide row 3×10-12
finish with corework!!!
Pull DAY
3-4 sets 10-15 reps dual handle lat pulls (or regular lat pulldown) + 3-4 sets 10-15 reps straight arm pulldown
3x 10-12 Bird-dog row + 3×10-15 kneeling cable row
3×10 heavier DB row
3×8-10 KB rows (alternating) + 3×10 assisted pullups + 3×15 deficit pushups
3×10 single arm landmine bar row + 3×12-15 “Carter” rows
3×10 Incline pull+ 3×10-12 seated wide row
Kelly Hayman Fitness 