Day 2: NOT Boring Pull Day
Shoulders Warm-up Warm-up
-
Warm-up 1
The better you warm-up your shoulder, the easier it will be to perform the following pull (back) exercise!
Reps: 10 per arm -
Warm-up 2
The better you warm-up your shoulder, the easier it will be to perform the following pull (back) exercise!
Reps: 10 per arm -
Warm-up 3
The better you warm-up your shoulder, the easier it will be to perform the following pull (back) exercise!
Reps: 10 per arm -
Rest: 1m 30s
Close Grip Lat Pulldown Round 1
-
Close Grip Lat Pulldown - Set 1
Weight: not too heavy (example: 35kg). This is a preparatory set, meaning you have to test the weight here.
Reps: 12 -
Rest: 1 m
-
Close Grip Lat Pulldown - Set 2
Weight: heavier (example: 45kg).
Reps: 10 -
Rest: 1m 30s
-
Close Grip Lat Pulldown - Set 3
Weight: heavier (example: 55kg). If you think your back will grow if you go too heavy with poor form, you are wrong! use the weights you can handle!
Reps: 8 -
Rest: 20s
-
Rest/Pause - Set 4
Weight: same as in the 3rd set (example: 55kg). AMRAP = as many reps as possible (try to do at least 5 reps. Hit the failure!)
Reps: AMRAP -
Rest: 2 m
Single-arm Kneeling row Round 2
-
Kneeling Row - Set 1
Weight: not too heavy (example: 15kg). test the weight here. You should be able to make a 2-second squeeze!
Reps: 10 per arm -
Rest: 1m 30s
-
Kneeling Row - Set 2
Weight: 1 plate heavier (example: 20kg). You should be able to make a 2-second squeeze! If you cannot do it, the weight is too heavy for you, and lower it by 1 plate in the following set!
Reps: 10 per arm -
Rest: 1m 30s
-
Kneeling Row - Set 3
Weight: same as in the previous 2nd set (example: 20kg). Go not forget a 2-second squeeze! No Squeeze = No Gains!
Reps: 10 per arm -
Rest: 1m 30s
Underhand Seated Row + Dropset Round 3
-
Underhand Seated Row - Set 1
Weight: not too heavy (example: 30kg). The bar has to touch your stomach. It is not enough to finish a few centimeters away from the stomach! This is very important. Also, as you pull the bar toward the stomach, push the upper chest up as if you want to put a bottle of water on your upper chest, and pull the shoulders behind the chest! Also, do not lean too far behind; your neck should finish in line with the hips, so this is where you stop leaning backward!
Reps: 12 -
Rest: 1m 30s
-
Underhand Seated Row - Set 2
Weight: slightly heavier (example: 35kg). Follow all my written instructions from above!
Reps: 10 -
Rest: 1m 30s
-
Underhand Seated Row - Set 3
Weight: 1 plate heavier (example: 40kg). If it becomes too heavy for you in the mid-set, lower the weight by 1 plate and finish with the remaining reps, and try to do 1 or 2 extra reps in that case (so 11 or 12 reps).
Reps: 10 -
Rest: 2 m
-
DROPSET: mini-set 1
Weight: 1 plate heavier than in the previous set (example: 45kg). Do not forget my written instructions regarding the form!
Reps: 8 -
DROPSET: mini-set 2
Weight: 40% lighter (example: 25kg). Do not forget my written instructions regarding the form! The squeeze is very important here! Please focus on the squeeze!
Reps: 10 - 12 -
Rest: 2 m
Cable Deadlift Round 4
-
Cable Deadlift - Set 1
Weight: not too heavy (example: 30kg). Do more reps (15) because this is not a conventional deadlift where you go heavy! This is just to work out your lower back!
Reps: 15 -
Rest: 1m 30s
-
Cable Deadlift - Set 2
Weight: slightly heavier (example: 40kg).
Reps: 12 - 15 -
Rest: 1m 30s
-
Cable Deadlift - Set 3
Weight: slightly heavier (example: 50kg). If it becomes too heavy for you in the mid-set, lower the weight by 10kg and finish with the remaining reps!
Reps: 12 -
Rest: 1m 30s
Biceps Superset Round 5
-
Hammer Curls (both arms) - Set 1
Weight: not too heavy (example: 7kg). The goal is to do slow negative reps!
Reps: 10 -
Iso Wide DB Curls - Set 1
Weight: not too heavy (for example: 7kg). It is 10 reps per arm, where you switch arms after each 2 reps!
Reps: 10 per arm -
Rest: 1m 30s
-
Hammer Curls (both arms) - Set 2
Weight: 2kg heavier (example: 9kg). The goal is to do slow negative reps!
Reps: 10 -
Iso Wide DB Curls - Set 2
Weight: 2 kg heavier (for example: 9kg). It is 10 reps per arm, where you switch arms after each 2 reps! If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 per arm -
Rest: 2 m
-
Hammer Curls (both arms) - Set 3
Weight: same as in the previous 2nd set (example: 9kg). The goal is to do slow negative reps!
Reps: 10 -
Iso Wide DB Curls - Set 3
Weight: same as in the previous 2nd set (for example: 9kg). It is 10 reps per arm, where you switch arms after each 2 reps! If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 per arm -
Rest: 2 m
Double Cable Curls Dropsets Round 6
-
DROPSET 1 - miniset 1
Weight: Heavy, but you have to do 10 proper reps (example: 20kg per side)
Reps: 10 -
DROPSET 1 - miniset 2
Weight: 30% lighter (example: 15kg per side). Control all the reps and do not swing and cheat!
Reps: 10 -
Rest: 2 m
-
DROPSET 2 - miniset 1
Weight: same or 1 plate heavier (example: 20-22kg per side). Only if you could do more than 10 reps in the previous set, increase the weight by 1 plate!
Reps: 10 -
DROPSET 2 - miniset 2
Weight: 30% lighter (example: 15kg per side). Control all the reps and do not swing and cheat!
Reps: 10 -
Rest: 2 m
-
DROPSET 3 - miniset 1
Weight: same as in the previous 2nd set (example: 20-22kg per side).
Reps: 10 -
DROPSET 3 - miniset 2
Weight: 30% lighter (example: 15kg per side). Control all the reps and do not swing and cheat!
Reps: 10
