The PULL your a$$ off day!

pull muscles

So we’ve gone over the push day, but you’ve been waiting to get those hard grinding pull movements in. Unlike the push muscles the pull muscles of the body generally work together as a team.

Well let’s do it! The same rules apply as the push day and we will run a circuit of the movements and complete them a total of 5 time with 30 second rest periods between movements.

Again all set’s will be in a pyramid and will be performed in the 15,12,10,12,15 rep ranges on each circuit performed.

Key to an effective PULL day routine is isolate and focus on contraction of the targeted muscles. The big pull muscles rely greatly on the secondary muscles to get the job done so I will identify where you want to focus your squeeze in order to eliminate the chance of CHEATING!!!!

These will be performed in the immediate opposite of the PUSH day routine muscle groups, which will give you a basic understanding of the protagonist antagonist motions and muscles that work together.

PULL MOVEMENT #1 WIDE GRIP HIGH ROW(FOCUSING ON THE UPPER BACK, MINIMIZE THE BICEP ACTIVATION)

PULL MOVEMENT #2 LAT PULLDOWN OR PULL UP(FOCUS ON KEEPING YOUR HANDS WIDE AND SQUEEZING THE SHOULDER BLADES DOWN AND TOGETHER)

PULL MOVEMENT #3 UPRIGHT ROW(KEEP YOUR THUMBS OFF, AND FEEL AS IF YOUR TRYING TO PULL YOUR ELBOWS UP TOWARDS YOUR EARS)

PULL MOVEMENT #4 STRAIGHT BAR CURLS(KEEPING YOUR ELBOWS TIGHT TO YOUR BODY, AND MAINTAIN CONSTANT CONTRACTION IN THE BICEP)

PULL MOVMENT # 5 STRAIGHT LEG DEAD LIFT OR PRONE LEGA CURL(TARGET SQUEEZING FROM THE BACK OF THE KNEE, HAMSTRING AND GLUTE)

These simple to perform exercises will allow for again another high intensity circuit which will largely target toning and conditioning all while burning more calories than just isolating a singular group.

 

HAVE FUN!

 

MY FIT PHYSIQUE, CPT

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