Weekly Winter Workout.
Session 3: On The Pull
This weeks session is all about ‘Pull’ movements. Pull movements (in general) mainly focus on Back and biceps (for upper body).
As with every session we start of with a warm-up – Any cardio machine you like, for 10-15mins.
Pull Ups. We’re going to do 70% of max amount of pull ups you can do in a row. So if you can do around 10 pull ups, that would make 7reps.
7 Reps – 3 Sets. With a 45second rest in between
TIP: try and fully extend your arms on the way back down. No swinging – This isn’t cross fit ;)
Lat Pull Down machine.
X12 reps 4sets.
X12 Reps 4 sets
TIP: For both Lat Paull Down & Seated row. Remember to always breath on the hard bit (in this case the PULL motion). Keep good posture and maintain slow controlled movement throughout.
Light weight circuit. Grab yourself a light barbell – Say 10kg.
45seconds of each exercise
Bent Over Rows
45 secs Rest.
Repeat x4 times
Bicep Burners! Grab two low weight dumbbells. For context of ‘low weight’ - My skinny arms can only do around x3 clean reps at around 14kg – and for this exercise I like to use 4kg dumbbells
x50 Reps x 4 sets.
Yes, I know it’s a lot, and sounds ridiculous, but the pump you get after this is awesome, and it really helped me increase the amount of pullups I can do, and even advanced me to be able to Muscle Up.
Reverse Flys: Cable machine OR free weights on a bench
x12 Reps x4 sets.
End of Workout.
I hope you liked this one all.
Joov Sports Products.