Pull Day 2

(Week 2, Aggressive Fat Loss Cycle)
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Day Overview

This session intensifies back and biceps work with higher reps and volume, aiming to maximize fat loss and muscular fatigue. Focus on strict form, scapular retraction, and controlled eccentric movements to enhance metabolic stress.

Exercises

  • • 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. Focus on full range of motion, controlled descent, and scapular retraction. Rest 60 seconds.

    Working Sets:

    4

  • • 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. Squeeze back muscles at the top, control eccentric. Rest 60 seconds.

    Working Sets:

    4

  • • 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 wide grip, focus on scapular retraction and controlled movement. Rest 60 seconds.

    Working Sets:

    3

  • • 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

  • • Concentration Curl

    Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 8. Focus on slow, controlled movement and peak contraction. Rest 45 seconds.

    Working Sets:

    3

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