Pull 1 Workout Plan (With Images)
Deadlifts (1x5 at 80% ORM + 4 warmup sets)
Keep your back straight and drive through your heels. Engage your core and glutes throughout the
movement.
Pull 1 Workout Plan (With Images)
Chest Supported Row (3x8-10)
Lie chest-down on an incline bench and row dumbbells or a barbell towards your ribs. Focus on
squeezing your shoulder blades together.
Pull 1 Workout Plan (With Images)
Dumbbell Pullovers (2-3x10-12)
Lying on a bench, hold one dumbbell with both hands, lower it behind your head and bring it back up
to above your chest.
Pull 1 Workout Plan (With Images)
Dumbbell High Pulls (3x8-10)
Start with dumbbells at your thighs and pull up to chest height with elbows leading. Great for traps
and shoulders.
Pull 1 Workout Plan (With Images)
Bicep Chin Curls (3xFailure)
Use an underhand grip on a pull-up bar and curl your body up using biceps. Lower down slowly with
control.
Pull 1 Workout Plan (With Images)
Overhead Tricep Extension (3x10-12)
Hold a dumbbell with both hands, lower it behind your head, and extend arms back up. Keep elbows
close to ears.
Pull 1 Workout Plan (With Images)
Angels and Devils (3x15-20)
Lie face-down, raise arms and legs, then sweep arms in a snow angel motion. Squeeze shoulder
blades throughout.