Pull day is the second day of training during the week, This day is mainly to focus on your back and for me personally I always include triceps into my workout for this day. As my push day my routine for this day will include a warm up session and show how much reps you should be doing.

Phase 1: Warm Up & Mobility

Sets Reps

• Bike/Rower/Treadmill 1 10Mins
• Scorpians 1 10ES
• Lunge With Overhead Reach 1 10ES
• Prone Swimmers 1 15
• Reverse Flys 1 15

Phase 2: Glute & CNS Activation

• Monster Walks 2 15
• Banded Clam Holds 2 10ES

Phase 3: Power Development

• A-March 2 6ES
• Ankle Hops 2 6

Phase 4: Main Workout

• Pull Ups superset Inverted Row Sets: 3 Reps: 10, 10 Rest: 45 seconds
• Barbell Bent Over Row Sets: 3 Reps: 10 Rest: 60 seconds
• Incline DB Row superset Lat Pull Down Sets: 3 Reps: 10, 12 Rest: 90 seconds
• Single Arm DB Row Sets: 3 Reps: 10ES Rest: 60 Seconds
• Deadlifts Sets: 3 Reps: 10 Rest: 60 Seconds
• EZ Bar Lying Tricep Extension superset EZ Bar Lying Tricep Press Sets: 3 Reps: 10, 10 Rest: 60 seconds
• Bodyweight Dips Sets: 3 Reps: AMRAP Rest: 45 Seconds
• Swiss Ball Dead Bug superset Russian Twist Sets: 3 Reps: 10ES, 10ES Rest: 45 seconds