Day 02 / 07
Pull A
The Hang
Width first. Rows that load the mid-back. Arms that fill a shirt.
23 sets · 70 min · Weighted Pull-Up
Target map
- 01Weighted Pull-Up4 × 6–8
- 02Barbell Row4 × 6–8
- 03Seated Cable Row3 × 8–12
- 04Straight-Arm Pulldown3 × 12–15
- 05Face Pull3 × 15–20
- 06Barbell Curl3 × 8–10
- 07Hammer Curl3 × 10–12
The Anvil
Heavy compounds. Own the load.
- 01
Weighted Pull-Up
4 × 6–8 · rest 2:30 · Back · Biceps
Full hang. Pull elbows to hips, chest to bar. Use pulldown if you miss 6 clean reps.
- 02
Barbell Row
4 × 6–8 · rest 2:00 · Back · Biceps
Hinge, flat back. Row to the hip. Pause one beat on the torso.
- 03
Seated Cable Row
3 × 8–12 · rest 1:30 · Back
Proud chest. Drive elbows back. Don't turn it into a shrug.
The Fire
Volume that grows the muscle.
- 01
Straight-Arm Pulldown
3 × 12–15 · rest 1:00 · Back
Soft elbows. Sweep the bar to your thighs. Feel the lats, not the arms.
- 02
Face Pull
3 × 15–20 · rest 1:00 · Rear delts · Delts
Rope to your eyes. Externally rotate. Own the squeeze.
- 03
Barbell Curl
3 × 8–10 · rest 1:15 · Biceps
Elbows at your sides. No swing. Control the negative.
- 04
Hammer Curl
3 × 10–12 · rest 1:00 · Biceps
Thumbs up. Strict. This builds the arm that fills a sleeve.