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Pull · Hypertrophy · 50 min · Intermediate
Back & Biceps Builder
Target your back and biceps for size and strength with rows, pulldowns, and curls.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes rowing machine, then scapular pull-ups and band face pulls.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Pull-Up Use lat pulldown if pull-ups aren’t there yet. | 4 | 6–10 | 2 min |
Barbell Row Pull to your lower ribs; no torso heaving. | 4 | 8–10 | 90 sec |
Seated Cable Row | 3 | 10–12 | 90 sec |
Face Pull | 3 | 15–20 | 60 sec |
EZ-Bar Curl | 3 | 8–12 | 60 sec |
Hammer Curl | 3 | 10–15 | 60 sec |
Ready to train?
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