The PERFECT Pull Workout (PUSH | PULL | LEGS)

Step-by-Step Tutorial: The PERFECT Pull Workout (PUSH | PULL | LEGS)

Introduction:

1. In this tutorial, we will be covering the perfect Pull Workout from the ATHLEAN-X™ channel.
2. The workout is part of the Push-Pull Legs Split routine that focuses on building muscle with hypertrophy.

Pull Workout Part One:

1. Start with the foundational compound lift, the deadlift, for the first exercise.
   • Do four warm-up sets to reach 80% of your one-rep max for one set of five.
   • Progress by adding weight in the next session for three sets of 8-10 reps.
2. Move on to chest-supported rows to target the upper back and lats.
   • Focus on keeping the elbows slightly out to engage the upper back.
3. Perform dumbbell pullovers to target the lats with a good stretch and focus on initiating the movement with the lats.
   • Increase weight as needed to challenge yourself within the rep range.
4. Incorporate face pulls to work on the upper back, rear delts, and traps.
   • Focus on external rotation to strengthen the shoulders and upper back.

Bicep Focus:

1. Include direct bicep work with bicep chin curls by hanging from a bar and closing the elbow angle at the top.
   • Emphasize volume for the arms to avoid neglecting them in the workout.
2. Finish with corrective exercises like the Angel and Devil movement to target the entire posterior chain.
   • Perform higher reps (15-20) for quality over quantity.

Pull Workout Part Two:

1. Start with Snatch Grip Deadlifts to work on the hinge pattern and upper back demands.
   • Use a weight you can handle for about eight repetitions to avoid maxing out.
2. Incorporate classic exercises like the Dumbbell Gorilla Row to build lats and overall pulling strength.
   • Focus on maintaining balance and form to avoid injury.
3. Include Straight Arm Pushdowns to build scapular strength and focus on the lats.
   • Adjust elbow position to target upper back and lats effectively.
4. Perform Barbell Curls for bicep development with a focus on 6-8 repetitions.
   • Add tricep work with Tricep Pushdowns to target lateral and medial triceps.

Closing:

1. Conclude the workout with corrective exercises like face pulls to target the upper back and rotator cuff.
   • Focus on quality over quantity with 15-20 repetitions for each exercise.
2. Follow a structured training plan for optimal results, available at Athleanx.com.
3. Stay updated with new workout videos by subscribing to the ATHLEAN-X™ channel.
4. Share your feedback and suggestions for future video topics in the comments section.

By following this step-by-step tutorial, you can effectively incorporate the perfect Pull Workout into your fitness routine for muscle building and hypertrophy.