Gym Pull Day A
Back-led pull session with bicep work and core finisher. Rows, pulldowns, curls, and a short core block to close it out. Day 2 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Bent-over Row4 × 8-10 repssquat rack optional
Barbell on the squat rack if available. Hinge to about 45 degrees, brace your core, and row to your lower chest. If no rack, use heavy dumbbells with a neutral grip.
- 2Single-arm Dumbbell Row3 × 10-12 reps each sidedumbbellsbench
Brace against the bench with your opposite hand. Pull the dumbbell to your hip, not your shoulder. Let your elbow lead.
- 3Lat Pulldown3 × 10-12 repsmachine optional
Wide grip, pull to your collarbone, lean back slightly. If no cable machine is available, do pull-ups or band-assisted pull-ups instead.
- 4Rear Delt Fly3 × 15 repsdumbbells
Hinge forward to roughly 45 degrees or lie chest-down on an inclined bench. Keep a soft bend in the elbows and lead with your elbows out to the sides.
- 5Barbell or Dumbbell Curl3 × 10-12 repsdumbbells
Full range of motion. Start from a dead hang at the bottom, curl all the way to your shoulder, lower over 2-3 seconds. No swinging.
- 6Hammer Curl3 × 12 repsdumbbells
Neutral grip, thumbs pointing up. Targets the brachialis and adds thickness to the outer arm. Keep your elbows pinned to your sides.
- 7Dead Bug3 × 10 reps each sidebodyweight
Lie on your back, arms up, knees bent at 90 degrees. Lower one arm and the opposite leg slowly without letting your lower back lift off the floor. Return and switch.
- 8Plank3 × 45 secondsbodyweight
Forearms or hands. Keep your hips level, brace like you're about to take a punch, and breathe. Don't let your hips sag or pike up.
Bent-over Row
8-10 reps (set 1 of 4)
Barbell on the squat rack if available. Hinge to about 45 degrees, brace your core, and row to your lower chest. If no rack, use heavy dumbbells with a neutral grip.
or press Enter
Gym Pull Day A
Tuesday. Back takes centre stage today. Rows come first, then pulldowns, then curls, then core. That order matters.
The core block at the end is short on purpose. Dead bugs and planks after a heavy pulling session, when your core is already engaged and fatigued, deliver quality work without eating into your recovery.
How to approach this
Bent-over row is your headline lift. If the squat rack is free, a barbell row is one of the best back builders in existence. If it's taken, grab a pair of heavy dumbbells and use them with a neutral grip.
Single-arm rows: full range. Let the weight pull your shoulder forward at the bottom, then retract and row. The extra range of motion recruits more muscle.
Rear delt work matters. Most push-heavy programs beat up the front delts and neglect the back. The rear delt fly keeps your shoulders balanced and healthy.
Core at the end, not the beginning. Your core is already braced and working through every row and pull. These two exercises are your dedicated core stimulus. Keep them tight and controlled.
Tags