Gympal
    Pull Day
    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
    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
    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