Weekly Workout – Pull Day

Happy Friday! I almost feel like we don’t deserve for it to be Friday because it was such a short week. It is great! I love weeks like this, but it definitely makes it harder to keep that diet and work out routine in check.  So be sure to stay a little more disciplined this weekend and be active! This doesn’t mean you have to go to a gym- go for a walk on the beach, go for a swim, kayak, paddle board etc. You get the point.  Instead of chowing down on chips, have some veggies and hummus at cocktail hour.  If you moderate, you will get the most out of your days and by Monday actually feel refreshed for the week ahead.

However if you do plan on hitting up the gym, I wrote up a workout below just for you.  As always I welcome comments, questions and all the feedback. Hope you all have a wonderful weekend!

Pre-Fatigue Pull/Warm-Up

“Meta Back”

*Do 2 sets of the exercises listed below. If you are in shape, do NOT rest between exercises or sets. The point is to fatigue your pull muscles. If you are a beginner rest 45 seconds between each exercise and 1 minute between sets.

Exercise #reps
BP Row 20
DB (dumbbell) staggered-stance bent over alternating row 10 per arm and leg (20 reps per arm total)
BP Swimmers 20
MB Overhead Slam 10

BP Row

Strength Pull Day (Back)

The goal of this workout is to tone and strengthen your pull muscles. Try and not to take any breaks between each exercise however if one is needed actively recover by walking arnd for 15-30 seconds. After completing each triplex for 3 sets, take a 2-5 minute break before moving onto the second triplex.

Exercise Do 3 sets of the following # of reps
Lat Pull Down (use with dumbbells or a lat pull down machine if you have access to one )

6 reps

Curtsy Squats (no weights) 15-20 on each leg
Squat Jumps 20 (fast)

 -> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set.

Exercise Do 3 sets of the following # of reps
Bent-over DB Rows 6
Push-Ups 15-20
Elbow Planks 30 seconds

 -> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set.

Exercise Do 3 sets of the following # of reps
DB or BB Upright Rows   6
Squat to Shoulder Press 15-20 reps
Sliding Pike Ups  45 seconds (if you don’t have a disc than just jump your feet in)

 -> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set.

 



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