23/01/2026
Pull Day Blueprint: Build a Stronger Back & Arms 💪
This structured session targets all major pulling muscles for balanced strength and posture. Perfect for beginners and intermediates looking to build a solid foundation.
Here’s Your Plan:
WARM-UP (5-10 mins)
Start with light cardio (jogging, cycling, rowing) to increase blood flow, followed by dynamic stretches for the shoulders, back, and arms.
CONDITIONING PHASE
Focus on form and controlled movement. Adjust weight as needed to hit your rep targets.
· Pullups – 3 x 12
(Use assistance if needed)
· Mid Row – 4 x 12
(Focus on squeezing shoulder blades)
· Lat Pulldown – 3 x 12
(Drive through your lats)
· Incline T-Bar Row – 3 x 12
(Great for mid-back thickness)
· Cable Pullover – 3 x 15
(Isolates the lats for that wide look)
· Rack Pull – 4 x 10
(Builds deadlift strength and targets upper back/traps)
· Cable Curl – 3 x 15
(Constant tension for biceps)
· Preacher Curl – 3 x 15
(Focus on the peak contraction)
COOL DOWN (5-10 mins)
Finish with light cardio (walking, slow cycling) to lower heart rate, followed by static stretching for the lats, biceps, and upper back.
Key Tips:
✔️ Prioritize technique over weight.
✔️ Rest 60-90 seconds between sets.
✔️ Stay hydrated and fuel properly.
✔️ Consistency is key—progress takes time!
Ready to build that V-taper and strong arms? Save this plan, tag your workout buddy, and get after it!
