Train Fitness Workouts
Pull Day Power Routine
This intermediate-level pull day workout focuses on building back strength and defining the arms. Utilizing a mix of free weights and cables, it targets the lats and biceps with compound and isolation exercises. Designed for muscle growth and endurance, it includes progressive loading for strength enhancement.
Duration
1 h
Equipments
Barbell, Single Cable Machine, Handle Cable Attachment
Target
lats, biceps, abs
Exercises/Sets
9, 32
Duration
1 h
Equipments
Barbell, Single Cable Machine, Handle Cable Attachment
Target
lats, biceps, abs
Exercises/Sets
9/32
Workout
Barbell Bent Over Row
4 Sets
Set 1
8 reps
Set 2
10 reps
Set 3
10 reps
Set 4
11 reps
Barbell Bent Over Row
4 Sets
Set 1
8 reps
Set 2
10 reps
Set 3
10 reps
Set 4
11 reps
SUPERSET
Cable Single-Arm Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Cable Single-Arm Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Set 1
8 reps
Set 2
8 reps
Set 3
12 reps
Set 1
8 reps
Set 2
8 reps
Set 3
12 reps
EZ-Bar Bicep Curl
3 Sets
Set 1
8 reps
Set 2
8 reps
Set 3
8 reps
EZ-Bar Bicep Curl
3 Sets
Set 1
8 reps
Set 2
8 reps
Set 3
8 reps
Machine Ab Crunch
3 Sets
Set 1
20 reps
Set 2
20 reps
Set 3
20 reps
Machine Ab Crunch
3 Sets
Set 1
20 reps
Set 2
20 reps
Set 3
20 reps
Machine Hammer-Grip Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Machine Hammer-Grip Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Cable Single-Arm Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Cable Single-Arm Row
3 Sets
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Set 4
10 reps
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
Set 4
10 reps
470+ Auto-detected Exercises
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