Pull Day 2
(Week 1, Aggressive Fat Loss Cycle)Day Overview
This session emphasizes back and biceps with increased volume and intensity to promote fat loss and muscular endurance. Focus on strict form, full range, and controlled reps to maximize stimulus.
Exercises
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• Seated Row
The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Squeeze back at the top. Rest 60 seconds.
Working Sets:
4
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• Chin-Ups
Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use assistance to keep reps within target. Rest 60 seconds.
Working Sets:
3
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep elbows tucked and avoid swinging. Rest 45 seconds.
Working Sets:
3
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• Dumbbell Bent Over Lateral Raise
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, squeezing your rear deltoids. Lower the weights slowly back to the starting position. Maintain a controlled movement throughout, avoiding swinging or using momentum.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Focus on rear deltoid activation and scapular retraction. Rest 45 seconds.
Working Sets:
3
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• Concentration Curl
Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Strict form, avoid momentum. Rest 45 seconds.
Working Sets:
3