(PPL) PULL WORKOUT FOR MASS 101: BACK AND BICEPS


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BODYBUILDING PULLL WORKOUT FOR MASS 101. Not your cookie cutter pull workout. We attack the back and biceps with some of the best exercises all beginners should master.

BARBELL ROW
4 SETS X 15 -12 -12 -10
DROP SET X 10 -5
75-90 SECS REST

DUMBELL ROW
4 SETS X 15- 12- 12-10
75-90 SECS REST

SEATED CABLE ROWS
4 SETS X 15- 12- 12-10
60- 75 SECS REST

**SUPERSET**
WIDE GRIP LAT PULL DOWN – 3 X 10
LAT PRESS DOWN – 3 X 5
60-75 SECS REST
———————————————————————————
SEATED TO STANDING BARBELL CURL
2 SETS X 6-6
2 SETS X 5-5
45-60 SECS REST

INCLINE HAMMER CURLS
6 SETS X 15- 12 -10
10-12- 15
45-60 SECS REST

CABLE MID-ISO CURLS
3 SETS X 15-12-10
DROP SET X 10-5
45 SECS REST

*Try to increase weights on less reps.

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