Pull (Back and Biceps)

Day 2: Pull (Back and Biceps) 1. Back: • Pull-Ups: 4 sets of 5 reps • Barbell Bent Over Rows: 2 sets of 8-10 reps • Seated Cable Rows: 2 sets of 10-12 reps • Lat Pulldown (machine): 2 sets of 10-12 reps 2. Biceps: • Dumbbell Bicep Curls: 2 sets of 10-12 reps • Hammer Curls: 2 sets of 10-12 reps • Preacher Curls (machine or using a bench with free weights): 3 sets of 10-12 reps

Exercises

Satz 1: 1 Runde

Pull-Ups

5 Wiederholungen

Pull-Ups

5 Wiederholungen

Pull-Ups

5 Wiederholungen

Pull-Ups

5 Wiederholungen

Satz 2: 1 Runde

Barbell Bent-Over Rows

10 Wiederholungen

Barbell Bent-Over Rows

10 Wiederholungen

Satz 3: 1 Runde

Seated Cable Row

12 Wiederholungen

Seated Cable Row

12 Wiederholungen

Satz 4: 1 Runde

Cable Lat Pull Down

10 Wiederholungen

Cable Lat Pull Down

10 Wiederholungen

Satz 5: 1 Runde

Bicep Curls

15 Wiederholungen

Bicep Curls

15 Wiederholungen

Satz 6: 1 Runde

Hammer Curls

12 Wiederholungen

Hammer Curls

12 Wiederholungen

Satz 7: 1 Runde

Alternating Incline Dumbbell Curls

12 Wiederholungen

Alternating Incline Dumbbell Curls

12 Wiederholungen

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