Pull It! (part 2:2)

WORKOUT WEDNESDAY

by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

Building on last week’s push workout, this week will focus on the opposite muscles. You can train these muscle groups back to back without a day off and still avoid overstressing or overtraining the body! You’ll really begin to see results with an increase in training frequency when working out with this split training style.

Any movement where you’re pulling weight is considered a pull exercise. Below are pull exercises that target your posterior chain-your back, biceps, glutes and hamstrings.

Within each exercise, there are many variations that change the angle at which you are using your muscles from something as simple as using a different piece of equipment to accomplish the same exercise, changing your grip, or how wide apart your hands are placed on the equipment. All of these variations are going to add spice to your workout to keep you and your muscles from getting bored.

Sample Workout

  • 12 Seated Rows
  • 12 Bent Over Rows
  • 10 (on each arm) Single Arm Rows
  • 10 Bicep Curls

Repeat this set for a total of 3-4 times

  • 12 Lat Pulldowns
  • 8-10 TRX Pull-ups
  • 10 TRX “T” Pulls

Repeat this set for a total of 3-4 times

  • 10 Deadlift
  • 10 (on each leg) Single Leg Deadlift
  • 10 TRX Hamstring Pulls

Repeat this set for a total of 3-4 times


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