Gympal
Pull Day

Pull Day

Created by Amir Samir
Amir Samir
Single Arm Lat Pulldown

Single Arm Lat Pulldown

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
RPE
1
2
3
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
RPE
1
2
3
Over Bench Wrist Curl

Over Bench Wrist Curl

Rest your forearms on a bench with wrists hanging over the edge, curl the dumbbells upward, then lower slowly to engage your forearms.
Set
KG
Range
RPE
1
2
3
21s Bicep Curl

21s Bicep Curl

Set
KG
Reps
RPE
1
2
Rope Cable Curl

Rope Cable Curl

Set
KG
Reps
RPE
1
2
3
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Set
KG
Reps
RPE
1
2
3