Gympal
Pull Day

Pull Day

Created by D H
D H
Lat Pulldown (Cable)

Lat Pulldown (Cable)

wide grip 8-12 reps
Set
KG
Reps
1
2
3
4
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

wide grip, sit up, back straight. youre targeting your mid-back. 10-12 reps
Set
KG
Reps
1
2
3
Face Pull

Face Pull

Height 16 visible 12-15 reps
Set
KG
Reps
1
2
3
Bicep Curl (Cable)

Bicep Curl (Cable)

both cables at hand height, handles attatched. face 180 from cable, move 2 steps forward, control down 12-15 repsa
Set
KG
Reps
1
2
3
Straight Leg Raise

Straight Leg Raise

pause for 2 secs at top just keep adding reps until you’re a baddie
Set
Reps
1
2
3
Behind the Back Bicep Wrist Curl (Barbell)

Behind the Back Bicep Wrist Curl (Barbell)

both front and back
Set
KG
Reps
1
2
3
Stomach Vacuum

Stomach Vacuum

Set
Time
1
2
3
4
5