FastFit BETA
Build Muscle Recommended program

Pull Day: Back & Biceps

The pull session of push/pull/legs. Rows and pulldowns build a wider, thicker back, then face pulls and curls finish the rear delts and biceps.

12exercises
50min
26sets
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Training flow

Warm-up 3 exercises
Dead Hang
1 sets 30s Forearms
rest 15s
Scapular Pull-Up
1 sets 10 reps Traps
rest 15s
Band Pull-Apart
1 sets 15 reps Upper Back
rest 15s
Main 7 exercises
Barbell Bent-Over Row
4 sets 6-8 reps Upper Back
rest 120s
Lat Pulldown
3 sets 8-12 reps Lats
rest 90s
Seated Cable Row
3 sets 10-12 reps Upper Back
rest 75s
Straight-Arm Pulldown
2 sets 12-15 reps Lats
rest 60s
Cable Face Pull
3 sets 12-15 reps Shoulders
rest 60s
EZ-Bar Curl
3 sets 8-12 reps Biceps
rest 60s
Dumbbell Hammer Curl
3 sets 10-12 reps Biceps
rest 60s
Cool-down 2 exercises
Standing Lat Stretch
1 sets 30s Lats
rest 10s
Child's Pose
1 sets 45s Lower Back
rest 10s