4
4
PULL DAY
EXERCISES
ARM WORKOUT
Pull Workout
What Is A Pull
Workout?
A pull workout targets
the back and biceps.
Pull Workout
What Are The Benefits
Of Back and Bicep
Workouts?
You’ll gain strength in
large muscles in your
upper body.
Pull Workout
1
FLIP GRIP
BICEP CURL
Targets:
The bicep
muscles (upper arms),
the mid-arm and forearm.
2
SINGLE ARM
CURL
Targets:
Both the long
and short heads of the
bicep muscle.
3
BACK
ROW
Targets:
Latissimus dorsi
(or lats; the largest back muscle known for its
large, flat “V” shape).
4
BACK
FLY
Targets:
The rear delts
and major upper back
muscles including the rhomboids and trapezius.
1. Flip Grip Bicep Curl 2. Concentration Curl 3. Back Row 4. Back Fly
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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