4

PULL DAY EXERCISES

ARM WORKOUT

Why Work Your Back and Biceps Together?

Working them together is an efficient and effective way to train both muscle groups.

How Many Sets and Reps Should I Do for Back and Biceps?

Aim for training the back and biceps is to perform 3-5 sets of 8-12 reps per exercise.

1

PULL UPS

Targets: Lats, traps, biceps, chest and core.

2

INCLINE PLANK + ROW

Targets: Lats, upper back, chest, shoulders, arms and core.

3

BICEP CURLS

Targets: The biceps brachii (the front of your arms).

4

HAMMER CURLS

Targets: The long head of the bicep as well as the brachialis and the brachioradialis.

1. Pull Ups 2. Incline Plank + Row 3. Bicep Curls 4. Hammer Curls DO IT: 40 secs work, 20 secs rest.

SCREENSHOT WORKOUT

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