Pull #1
Strength · back, rear delts, biceps
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
Chest-Supported T-Bar Row
F2Bars + plates floor
warm-up2–3
working3×8–10
rpe7–8→9
rest2–3m
Pendlay RowF2Bars + plates floor
Dumbbell RowF2Dumbbells + benches
At your gym: Pendlay Row — F2, free-weights room
photo pending
2
Lat Pulldown
F1Lat pulldown (Co-Fit)
warm-up1–2
working3×8–10
rpe7–8→9
rest2–3m
Pull-UpF2Power tower (pull-up / dip / knee raise)
Chin-UpF2Power tower (pull-up / dip / knee raise)
photo pending
3
Rope Facepull
F1Functional trainer (dual cable)
warm-up0–1
working3×8–10
rpe9→10
rest1–2m
Reverse Pec DeckF1Functional trainer (dual cable)
Reverse Cable FlyF1Functional trainer (dual cable)
photo pending
4
Cable Lat Pullover
F1Functional trainer (dual cable)
warm-up0–1
working3×8–10
rpe9→10
rest1–2m
DB Lat PulloverF2Dumbbells + benches
Cable Lat Pull-InF1Functional trainer (dual cable)
photo pending
5
Preacher Curl
F2Preacher curl bench
warm-up0–1
working2×8–10
rpe9→10
rest1–2m
EZ-Bar Biceps CurlF2Bars + plates floor
DB Biceps CurlF2Dumbbells + benches
photo pending
6
EZ-Bar Biceps Curl
F2Bars + plates floor
warm-up0–1
working2×8–10
rpe9→10
rest1–2m
Standing Barbell CurlF2Bars + plates floor
DB Biceps CurlF2Dumbbells + benches
photo pending
≈ 16 working sets · est 45–75 min