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IronLedger
PullintermediateHypertrophy

Pull (back and biceps)

Vertical and horizontal pulls, then arm work. Add face pulls to keep the shoulders happy.

About 65 minutes · rest as written

  1. 1
    Pull-up

    4 × 5–8 · rest 150s · Use a band or machine if needed.

    Form video
  2. 2
    Barbell bent-over row

    4 × 6–8 · rest 120s

    Form video
  3. 3
    Seated cable row

    3 × 8–12 · rest 90s

    Form video
  4. 4
    Face pull

    3 × 15–20 · rest 60s

    Form video
  5. 5
    Barbell curl

    3 × 8–12 · rest 60s

    Form video
  6. 6
    Hammer curl

    2 × 10–12 · rest 60s

    Form video