Gym Pull Day B
Bicep-led pull session with back volume and a core finisher. Pull-ups, rows, isolation curls, and a short core block to close it out. Day 5 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Pull-up4 × 6-8 repsbodyweight
Full dead hang at the bottom, chin over the bar at the top. Use a band for assistance if needed. If you can do more than 8 clean reps, add weight.
- 2Incline Dumbbell Row3 × 12 reps each sidedumbbellsbench
Lie chest-down on an inclined bench at about 30 degrees. Let your arm hang fully, then row to your hip. This position eliminates cheating and isolates the lats and mid-back.
- 3Chest-supported Dumbbell Row3 × 12 repsdumbbellsbench
Lie face down on a flat or slightly inclined bench. Row both dumbbells at the same time. Squeeze your shoulder blades together at the top and lower with control.
- 4Barbell or Dumbbell Curl4 × 8-10 repsdumbbells
This is your bicep headline today. Start from a full dead hang, curl to your shoulder, lower over 3 seconds. Use a barbell if available, dumbbells if not.
- 5Incline Dumbbell Curl3 × 12 repsdumbbellsbench
Sit on the bench at a slight incline, arms hanging back behind you. This stretch position targets the long head of the bicep. Keep your elbows back throughout.
- 6Concentration Curl3 × 12 reps each armdumbbells
Sit, brace your elbow against your inner thigh, curl slowly and squeeze hard at the top. One of the best isolation moves for the bicep peak. Go slow and deliberate.
- 7Hanging Leg Raise3 × 12 repsbodyweight
Hang from a pull-up bar. Raise your legs to at least 90 degrees, keeping them as straight as possible. Lower with control. If too hard, do lying leg raises on the floor instead.
- 8Russian Twist3 × 20 reps totaldumbbells
Sit with your feet slightly off the ground, lean back to about 45 degrees, and rotate side to side. Hold a dumbbell for added resistance. Keep your chest up.
Pull-up
6-8 reps (set 1 of 4)
Full dead hang at the bottom, chin over the bar at the top. Use a band for assistance if needed. If you can do more than 8 clean reps, add weight.
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Gym Pull Day B
Friday. The week closes with a bicep-led pull day. Pull-ups anchor the session, bicep work gets elevated priority compared to Tuesday, and the core finisher shifts from stability to rotation and flexion.
How to approach this
Pull-ups first and heavy. Pull-ups are the most honest back exercise. You can't fake the load. Start here, use assistance if needed, add weight if you're strong enough.
Incline rows eliminate cheating. When you're lying chest-down on a bench, you physically cannot use momentum or your lower back to get the weight up. Every rep is honest.
Four sets on curls today. Pull Day A had 3 sets. Today the bicep gets top billing. Full range, slow lowering, and no swinging.
Incline curls are uncomfortable at first. The extended starting position puts a stretch on the long head of the bicep that you can't get any other way. Stick with it.
Core to finish. Hanging leg raises and Russian twists target flexion and rotation. Different stimulus than Tuesday's planks and dead bugs.
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