Gympal
Pull Day

Pull Day

Created by peterjmcnally@hotmail.com
peterjmcnally@hotmail.com
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Sit tall with your chest up, pull the handle towards your torso, and squeeze your shoulder blades together. Control the return to keep tension on your back.
Set
KG
Range
1
2
3
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Keep your core tight and pull the bar down to your chest, focusing on engaging your lats. Slowly return to the top while maintaining control.
Set
KG
Range
1
2
3
Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

Set
KG
Reps
1
2
3
Single Arm Curl (Cable)

Single Arm Curl (Cable)

Set
KG
Reps
1
2
3
Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

Set
KG
Reps
1
2
3
Pull Up (Assisted)

Pull Up (Assisted)

Set
-KG
Reps
1
2
3
Preacher Curl (Machine)

Preacher Curl (Machine)

Set
KG
Reps
1
2
3