Gympal

Pull Day

Created by hussdh
hussdh
Lat Pulldown (Machine)

Lat Pulldown (Machine)

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
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
Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

Set
KG
Reps
1
Bicep Curl (Barbell)

Bicep Curl (Barbell)

Set
KG
Reps
1
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set
KG
Reps
1
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
1
2
3