Pull Day 2 (Vineri)

Exercise 1

Lever T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 3

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 4

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 5

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 6

Close Grip Cable Row

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 7

Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 8

Lever Biceps Curl

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 9

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 10

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 11

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 12

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 13

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 14

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 15

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 16

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 17

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 18

Push-down

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Lever T-Bar Row

Lat Pulldown

Rope Straight Arm Pulldown

Cable Straight Arm Pulldown

Plate Loaded Seated Row

Close Grip Cable Row

Z-Bar Curl

Lever Biceps Curl

Close Grip Z-Bar Curl

Cable Rope Hammer Curl

Hammer Curl

Concentration Curl

Dumbbell Curl

Dumbbell Finger Curl

Barbell Reverse Wrist Curl Over a Bench

Reverse Grip EZ-Bar Curl

Dumbbell Wrist Curl

Push-down

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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