Back and Bicep (Pull) Workout

What is a Pull Workout?

Pull exercises are those where the muscles contract and the weight is being pulled towards you. The primary muscles used in pull workouts includes the back, biceps, hamstrings, obliques and trapezius. Examples of pull exercises are lat pull down, back rows, deadlifts, leg curls, rear delt flys and bicep curls.

Benefits of Adding Push/Pull Workouts to Your Program

• Less time at the gym
• Ensures muscle balance
• Promotes injury prevention
• Increases muscle mass

Back and Bicep Workout

Swiss Ball Dumbbell Wide Row

4 - 5 Sets

10 - 12 Reps

EZ Bar Curls

4 - 5 Sets

10 - 12 Reps

Cable Straight Arm Pull Down

3 - 4 Set

10 - 15 Reps

Standing Bicep Curls

3 - 4 Sets

10 - 15 Reps

One Arm Bent Leg Cable Row

3 - 4 Sets

12 - 15 Reps 

Swiss Ball One Arm Preacher Curl

3 - 4 Sets

10 - 15 Reps

Swiss Ball Back Extensions

3 - 4 Sets

15 - 20 Reps with 10 Sec. Hold on Last Rep

Jump Squats on Bench

Jump squats help tone and trains fast twitching muscles of the calves, glutes, hamstrings, core, and quadriceps.



Use a box or bench height that is adequate to your potential. If you are a beginner, best thing is to start with a box that is only about 5 to 10 inches high.





 Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down.



Quickly jump up on top of the box or bench and land in a squatting position in order for the legs and not the knees to absorb the shock.



Repeat for 10 - 15 repititions