Pull Day
Created by 
Hogan Kim
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
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
W
2
3
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
Lat Pulldown - Close Grip
Set
KG
Reps
RPE
1
2
Lat Pulldown (Machine)
Set
KG
Reps
1
Iso-Lateral Row (Machine)
Set
KG
Reps
RPE
1
2
3
4
leon kahara bicep
Set
KG
Reps
RPE
1
2
3
Bicep Curl (Barbell)
Set
KG
Reps
RPE
1
2
Primary Muscles
Upper Back
Secondary Muscles
Lats
Equipment
Leverage Machine