Pull Workout

This is the second part of a three-part series on Push-Pull workout routines.  Please read and .

As I mentioned in my “Push” workout routine post, I like to give my muscles 72 hours to recover.  The push-pull routine accommodates this rest period.  I usually do my pull routine on Tuesdays and Fridays.  These are my favorite workout days; I think its because I like to work my back and biceps. 

I also like to add core exercises into my push and pull days, which is something I forgot to mention in Part I.  In between sets, I’ll do planks, side planks, supermans, or other core exercises while I’m waiting on my targeted muscles to recover.  This helps strengthen the core muscles and keeps my heart rate elevated. 

A sample “pull” routine might look like this… 

• 5-7 minutes warm up on treadmill, stationary bike or elliptical
• Assisted Pull-Ups  4 sets of 15 reps (1st set is low resistance to warm up the muscles)
• Seated Low Rows (Life Fitness Cable Machine)  3 sets of 12 reps
• Lat Pull-Down (Cable Machine)  3 sets of 12 reps
• Upper Rows (Either on selectorized or bilateral machines)  3 sets of 12 reps
• Incline Reverse Dumbbell Flies, 3 sets of 12 reps
• Bent Over Unilateral Dumbbell Rows  3 sets of 12 reps, alternating arms
• Dumbbell Shoulder Shrugs, 3 sets of 12-15 reps
• Dumbbell Biceps Curls, 3-5 sets of 12-15 reps
• Dumbbell Reverse Biceps Curls, 3 sets of 8-10 reps