Pull

Train your back and biceps at the same time. Whenever you pull something towards your body they will both be included in the movement. How much biceps and which part of your back that will be targeted the most depends on the exercises. Training a Push Pull Leg split is very popular so please combine below workouts with Push and Lower Body on other training days.

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Pull

PPL Optimal Volume – Pull

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the Pull part for Biceps and Back. Make sure to warm up for 5-10 minutes before you start this workout. When doing your deadlifts, make sure to rest 1-2 min between your sets. In the last exercises Hanging Leg Raises you do them until failure in every set, that means as many as you can perform with correct technique.

4 Weeks of Hell Day 4

Back and Biceps day. Make sure to rest properly between the sets when doing Deadlift. The workout includes 2 super sets and like always prepare the weights before doing super set so do not waste time adjusting the weights.

4 Weeks of Hell Day 19

This is a pull workout that trains biceps and your back. It includes two supersets. In the first superset you just do the reps in exercises 1 and then directly to exercise two with no rest in bet. After exercises 2 you rest and then start with exercises on again. In the second superset you should do as many crunches as you possibly can in the second exercise before you rest.

4 Weeks of Hell Day 27

Pull day means back and biceps. In this workout you should in one part do 40 Chins in a row. Take all the breaks you need to be able to pull this off. If it is too easy you should use weights and if it is too hard use resistance bands to aid you.

4 Weeks of Hell Day 12

Back, biceps and abs workout. One part of the workout is to perform 40 Chins. Do as many as you can, rest and then start the reps again. If this exercise is too hard you can perform Barbell Rows instead. Please stand up when doing Alternating Biceps Curls. The workout ends with a Triset were you perform reps in three different exercises with no rest between them to complete a lap. In total you do 4 Triset laps.

Mighty Seven Pull 1

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this first part you do many reps on lower weights