Pull Day 1
(Week 2, Aggressive Fat Loss Cycle)Day Overview
This session emphasizes back and biceps with high volume to promote fat loss and muscle engagement. Compound pulls are combined with isolation to exhaust the muscles thoroughly. Rest intervals are kept short to increase metabolic stress.
Exercises
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Focus on full range of motion and controlled movement, pausing at the top for maximum contraction. Rest 60 seconds.
Working Sets:
4
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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 4 sets of 10-12 reps with an RPE of 8. Keep shoulders back and squeeze the back at the peak contraction. Rest 60 seconds.
Working Sets:
4
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• Lat Pulldown
Sit down and pull the bar down towards your chest to work your lats and upper back.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Use a wide grip, focus on scapular retraction, and control the eccentric. 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, avoid swinging, and squeeze at the top. Rest 45 seconds.
Working Sets:
3
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• Hammer Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Maintain controlled movement, emphasizing brachialis engagement. Rest 45 seconds.
Working Sets:
3