Gympal

Pull Day

Created by Keith Reilly
Keith Reilly
Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

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
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Keep your elbows close to your sides and curl the dumbbells up slowly. Lower them with control to keep tension on your biceps.
Set
KG
Range
1
2
3
Shrug (Dumbbell)

Shrug (Dumbbell)

Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
Set
KG
Range
1
2
3