Gympal
Pull Day

Pull Day

Created by Daniel Kling
Daniel Kling
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
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
RPE
1
2
3
Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

Set
KG
Reps
RPE
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
RPE
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
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
Cable Crunch

Cable Crunch

Set
KG
Reps
RPE
1
2
3
Ab Wheel

Ab Wheel

Set
Reps
RPE
1
2
3