The Perfect PULL Workout to Build muscle | (Back, Biceps, Triceps, Shoulders)

Introduction

This tutorial provides a comprehensive guide to the perfect pull workout designed to build muscle in the back, biceps, triceps, and shoulders. Suitable for both beginners and advanced lifters, this workout focuses on various exercises that can help add size and strength. Follow the structured steps below to maximize your training session.

Step 1: Warm-Up and Preparation

Before starting the workout, it's essential to warm up your muscles to prevent injuries and improve performance.

• Perform dynamic stretches targeting the upper body.
• Include light cardio for 5-10 minutes (e.g., jogging or jumping jacks).
• Make sure to have all equipment ready, including cables, dumbbells, and a bench.

Step 2: Face Pulls and Pull Overs

This superset targets the shoulders and back.

1. Face Pulls

   • Sets: 3
   • Reps: 10
   • Instructions: Use a cable machine at head height. Pull the cable towards your face while keeping your elbows high and squeezing your shoulder blades together.

2. Pull Overs

   • Sets: 3
   • Reps: 10
   • Instructions: Lie on a bench with a dumbbell. Keep your arms slightly bent and lower the dumbbell behind your head, then pull it back over your chest.

Step 3: Cable Crunches and Incline Curls

This superset focuses on the core and biceps.

1. Cable Crunches

   • Sets: 3
   • Reps: 10
   • Instructions: Attach a rope to a high pulley. Kneel down and pull the rope down towards your knees, engaging your core.

2. Incline Curls

   • Sets: 3
   • Reps: 12, 10, 10 (decreasing reps)
   • Instructions: Sit on an incline bench with dumbbells. Curl the weights towards your shoulders while keeping your elbows stationary.

Step 4: Single Arm Bench Rows and Lat Pull Downs

This superset emphasizes back muscles.

1. Single Arm Bench Rows

   • Sets: 3
   • Reps: 12, 10, 10 (decreasing reps)
   • Instructions: Place one knee and hand on a bench. With the other hand, pull the dumbbell towards your hip, focusing on your back muscles.

2. Lat Pull Downs

   • Sets: 3
   • Reps: 12, 10, 10 (dropset)
   • Instructions: Sit at a lat pull-down machine. Pull the bar down to your chest, squeezing your back at the bottom.

Step 5: Lateral Raises and Cable Front Raises

This superset targets the shoulders.

1. Lateral Raises

   • Sets: 3
   • Reps: 12
   • Instructions: Stand with dumbbells at your sides. Raise the weights to shoulder height with a slight bend in your elbows.

2. Cable Rope Front Raises

   • Sets: 3
   • Reps: 12, 10, 10 (dropset)
   • Instructions: Use a low cable pulley. Raise the rope to shoulder height in front of you, keeping your arms straight.

Step 6: Cable Bicep Curls and Bent Over Kickbacks

This superset works on biceps and triceps.

1. Cable Bicep Curls

   • Sets: 3
   • Reps: 12, 10, 10 (dropset)
   • Instructions: Stand facing a cable machine. Curl the cable towards your shoulder while keeping your elbows close to your body.

2. Cable Bent Over Kickbacks

   • Sets: 3
   • Reps: 12, 10, 10 (dropset)
   • Instructions: Bend at the waist with a cable in one hand. Straighten your arm back, squeezing your triceps at the top.

Step 7: Workout of the Day (WOD)

Finish your session with a high-intensity workout.

• Perform the following for time:
  • Ski or Row: 15 reps
  • Dumbbell Snatches: 12 reps
  • Pull-Ups: 9 reps

Conclusion

This pull workout effectively targets multiple muscle groups, helping you build strength and size. Remember to focus on form, gradually increase weights, and listen to your body. Incorporate this routine into your weekly training schedule for optimal results. Happy lifting!