Pull #2
Hypertrophy · back, traps, biceps
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
Lat Pulldown
F1Lat pulldown (Co-Fit)
warm-up1–2
working3×10–12
rpe7–8→9
rest2–3m
Pull-UpF2Power tower (pull-up / dip / knee raise)
Chin-UpF2Power tower (pull-up / dip / knee raise)
photo pending
2
Dumbbell Row
F2Dumbbells + benches
warm-up1–2
working3×10–12
rpe7–8→9
rest2–3m
Chest-Supported T-Bar RowF2Bars + plates floor
Barbell RowF2Bars + plates floor
photo pending
3
Cable Lat Pull-In
F1Functional trainer (dual cable)
warm-up0–1
working3×10–12
rpe9→10
rest1–2m
Cable Lat PulloverF1Functional trainer (dual cable)
DB Lat PulloverF2Dumbbells + benches
photo pending
4
Reverse Pec Deck
F1Functional trainer (dual cable)
warm-up0–1
working2×15–20
rpe9→10
rest1–2m
Rope FacepullF1Functional trainer (dual cable)
Reverse Cable FlyF1Functional trainer (dual cable)
At your gym: Reverse Cable Fly — F1, cable rig
photo pending
5
Barbell Shrug
F2Bars + plates floor
warm-up0–1
working2×12–15
rpe9→10
rest1–2m
DB ShrugF2Dumbbells + benches
Trap Bar ShrugF2Bars + plates floor
photo pending
6
Hammer Curl
F2Dumbbells + benches
warm-up0–1
working2×12–15
rpe9→10
rest1–2m
DB Biceps CurlF2Dumbbells + benches
EZ-Bar Biceps CurlF2Bars + plates floor
photo pending
7
Bayesian Cable Curl
F1Functional trainer (dual cable)
warm-up0–1
working2×12–15
rpe9→10
rest1–2m
Incline DB CurlF2Dumbbells + benches
Preacher CurlF2Preacher curl bench
photo pending
≈ 17 working sets · est 45–80 min