Best Pull Day Workout For Better Muscle Growth

BEST SQUATS LEG WORKOUTS

PULL Day Workout, I have been doing all my workouts based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for workouts

Setting Your PULL Workout Routine

Complete PULL Workout should hit:

  • Back
  • Shoulders
  • Biceps

I Will Break Down Each of my PULL workouts Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate-Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

PULL DAY Workout “Back” #1 Wide Grip Barbell Row

Back Workout
  1. Movements
    • Starting by gripping a barbell or by holding 2 dumbbells, a wide overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feet inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats & Traps.
  6. Summary & Tips
    • Starting by gripping a barbell or by holding 2 dumbbells, a wide overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feet inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

PULL DAY Workout “Back” #2 Lats Dmbbells Pull-ups

  1. Movements
    • Starting by holding a dumbbell, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well, you can use a bench for beginners, or you can perform it while standing if you are advance enough
    • The knee is in line with your shoulder.
    • Elbows are beside your waist and close to your body.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your waistline) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats.
  6. Summary & Tips
    • Starting by holding a dumbbell, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well, you can use a bench for beginners, or you can perform it while standing if you are advance enough
    • The knee is in line with your shoulder.
    • Elbows are beside your waist and close to your body.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your waistline) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

PULL DAY Workout “Biceps” #1 BARBELL CURL

Biceps Workout at home
  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on the long Biceps muscle and Forearms.
  6. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one.
    • While going up and keep the bar in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

PULL DAY Workout “Biceps” #2 Dumbbell CURL

Biceps Workout at home
  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on the short Biceps muscle and Forearms.
  6. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While going up and keep the Dumbbells in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

“Shoulders” #1 Reverse Flye

  1. Movements
    • Start with bending your knees and lean forward with 45 Angel with your back straight.
    • Keep your elbows slightly bent and in front of your body and parallel with the floor.
    • keep your hand in front of your shoulders
    • Then go up until 90 degrees with your arms in front of your body and parallel with the floor.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Back/Rear Shoulder muscle
  6. Summary & Tips
    • Start with bending your knees and leaning forward with 45 Angel with your back straight.
    • Keep your elbows slightly bent and in front of your body and parallel with the floor.
    • keep your hand in front of your shoulders
    • Then go up until 90 degrees with your arms in front of your body and parallel with the floor.
    • Don’t lock your elbows when pulling up.
    • Focus your strength starting to form your Elbow and shoulder, instead of using your forearms.
    • Try to hold on for 1 Sec in the ending before going down.

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles.

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