1/13

Pull Day

~60-65 min11 exercises

Back45%Biceps20%Rear Delts15%Traps15%Forearms5%

Back-focused volume plus a small hip mobility/control primer. Lat pulldown and rows lead; rear delts and face pulls run as a superset; arms close it out with grip holds tucked into the curl rest periods. Pack scapulae before each pull. ~60–65 min with optional Zone 2 cooldown.

2/13

Warm-up

Band straight-arm pulldowns: 1 × 12-15. High anchor, arms mostly straight, sweep hands toward pockets. Keep ribs down and stop before any shoulder pinch.
Band rows: 1 × 12-15. Pull toward lower ribs, pause 1 sec with shoulder blades back and down.
Band "no money": 1 × 12-15. Elbows at sides at 90°, light band between hands, rotate hands outward.
Light lat pulldown ramp: 1-2 × 8. Start easy and groove shoulder blades down before the first work set.

Hip mobility reset (~6-8 min)

Quadruped hip circles: 8/side each direction. Slow circles, small enough to stay smooth and pinch-free.
Adductor rock-backs: 8-10/side. One leg straight out to the side, sit hips back until the inner-thigh stretch starts.
Side-step monster walks: 2 × 10 steps/direction. Light band, quiet steps, pelvis level.

3/13

Cable Lat Pulldown

4 × 10-12

Lats (wide back)Upper backBicepsRear delts

SetupGrip slightly wider than your shoulders. Sit or kneel tall, ribs down.

FormPull your shoulder blades down first, then drive elbows to your front pockets, bar to your upper chest. Squeeze 1 sec, then reach up to a full stretch without shrugging.

Set shoulder blades down before bending elbows. Pull elbows toward front pockets, bar to upper chest/collarbone. 1 sec squeeze, then reach up until lats stretch while shoulders stay down. Stop short of shrugging at the top.

CuesSwinging the torso → cut the weight and stay still.

Pulling with the arms before the blades move → set your shoulder blades down first, then pull.

WhyMain back-width builder and your path back to pull-ups.

4/13

Chest-supported row

3-4 × 10-12

Mid-backRear deltsLatsBiceps

SetupChest glued to a ~45° pad, feet grounded, arms hanging long.

FormDraw your shoulder blades back first, then drive your elbows toward your hips (not your chest). Pause 1 sec, lower until the blades spread.

Start with arms long and shoulder blades reaching forward. Pull elbows toward hips/lower ribs — not toward your chest. Begin by drawing blades back, then elbows follow. Lower until blades spread fully without losing chest contact.

CuesCraning your neck → keep your head still and chest on the pad.

Elbows pulling toward your chest → drive them toward your hips instead.

WhyBuilds mid-back thickness with no lower-back fatigue.

5/13

Chest-supported dumbbell rear delt fly

3 × 12-15

Rear deltsRhomboidsMid-traps

SetupLie face-down on a 30–45° bench, chest heavy on the pad, elbows soft.

FormLead with your elbows out wide and slightly back, lifting only to shoulder height. Pause at the top, lower slowly.

Start DBs under shoulders, elbows soft. Lead with elbows out wide and slightly back — lifting to shoulder height only. Keep wrists quiet and neck relaxed. Pause at top; lower slowly. Think rear delts, not low back or traps.

CuesFeeling it in your lower back → lighten and keep the chest pinned.

Going above shoulder height → stop at shoulder height, that's the top of the rear delt's range.

WhyRear-delt and posture work that rows under-train.

NoteSuperset with face pulls.

6/13

Cable face pulls

3 × 15-20

Rear deltsRotator cuff (deep shoulder stabilizers)Mid-back

SetupPulley at eye level, staggered stance, ribs down, arms long.

FormPull the rope toward your forehead, separating your hands, thumbs back and elbows high. Hold 1 sec, return slow.

Start arms long with shoulders down. Pull rope toward forehead/eyes while separating hands; finish thumbs back, elbows high. Hold 1 sec. Return slowly — no leaning back or arching through the lumbar.

CuesLeaning back to move it → lighten and stay upright.

Elbows dropping at the finish → keep them high and flared, thumbs pointing back.

WhyKeeps the rotator cuff strong and the shoulder healthy.

7/13

Chest-Supported Single-Arm Shrug (Kelso Shrug)

3 × 12-15

Upper trapsMid traps

SetupLie face-down on an incline bench, chest planted, the working arm hanging long.

FormWithout bending the elbow, shrug the blade up and back toward your ear. Hold 2 sec, then relax fully.

Let the working arm hang long from the shoulder. Without bending the elbow, shrug the shoulder blade up and slightly back toward the ear. Hold 2 sec, then lower until the blade fully relaxes. Keep torso still — no twist or arm row. On days you skip monkey shrugs, add a 4th set on the right.

CuesBending the elbow into a row → keep the arm straight, move only the blade.

Not relaxing fully at the bottom → let the blade drop completely before the next rep.

WhyRebuilds the right upper trap the AC injury switched off.

8/13

Monkey Shrugs (right side only)

3 × 12-15

Upper trapsSide delt (tie-in)

SetupRight hand only, weight by your side, stand tall, ribs down.

FormDrag the weight straight up your side, elbow flaring out to armpit height. Squeeze the top, lower slowly.

Drag weight straight up your side; elbow flares out and rises until hand reaches armpit. Pause and squeeze upper trap/delt tie-in, then lower slowly along the same path. Keep wrist quiet and torso completely still.

CuesTwisting the torso → keep it still, move only the arm.

Elbow dropping during the drag → lead with the elbow, not the hand.

WhyExtra right-side trap volume to even out the asymmetry.

NoteEvery other Pull day — alternates with the extra right-side Kelso set.

9/13

Prone Y-Raises (Trap-3 Raise)

3 × 10-12

Lower trapsMid trapsRhomboids

SetupFace-down on an incline bench, arms in a 45° Y, thumbs up.

FormLift by sliding your shoulder blades down and together — not by shrugging. Reach long, hold 1–2 sec, lower slow.

Set ribs and neck neutral before lifting. Lift by sliding shoulder blades down and together — not by shrugging upward. Reach long as arms rise; stop before neck or upper traps take over. Hold 1–2 sec; lower slowly.

CuesNeck or upper traps take over → use almost no weight (2.5 lb is plenty).

Arms rising without blades moving → think "tuck the blades into your back pockets" first, then lift.

WhyStrengthens weak lower traps — the real fix for slouching.

10/13

Incline dumbbell curls

3 × 10-12

Biceps (outer head)Outer arm

SetupBench at 45–60°. Sit back so your arms hang behind your torso, palms forward.

FormFrom a full dead hang, curl without moving your upper arms, squeeze the top, then lower 3 sec to a full stretch.

Sit tall with shoulder blades against bench; arms hang behind torso. Start each rep from a full dead hang. Curl without moving upper arms, squeeze hard at top, then lower for 3 sec back to full stretch. No shoulder swing, wrist curl, or torso bounce.

CuesSwinging the shoulders → keep upper arms still and slow it down.

Cutting the stretch short → lower all the way until arms are fully extended — that's the point.

WhyThe stretched position builds the bicep peak.

11/13

Hammer curls

3 × 10-12

BicepsBrachialis (outer arm)Forearms

SetupStand tall, neutral grip (palms facing in), elbows pinned just in front of your ribs.

FormCurl without letting elbows drift back. Lower 2–3 sec to full extension — that slow lower is where the forearm grows.

Elbows pinned slightly in front of ribs. Curl without letting elbows drift back; stop before shoulders roll forward. Lower for 2–3 sec to full extension. Keep wrists straight. The slow eccentric (lowering phase) is where the forearm and brachialis grow.

CuesBody swaying → brace against a wall.

Elbows drifting back on the curl → keep them pinned slightly in front of your ribs.

WhyArm thickness that regular curls miss, with less elbow strain.

SwapZottman curls when elbows feel good — palm-up on the way up, rotate to palm-down at the top, lower slow. Drop ~20% weight; back to hammers at any elbow ache.

12/13

Dead-hang DB holds

2-3 × 20-30 sec

ForearmsBrachialisTrapsCore

SetupHeavy dumbbells, stand tall, shoulders packed, ribs down, no straps.

FormCrush the handles and hold, wrists straight, breathing. Set them down when your grip gives out — not your posture.

Stand tall with neutral grip, ribs down and shoulders packed. Squeeze the handles hard, keep wrists straight (don't let the load drag them into hyperextension), breathe steadily. Set down when grip — not posture — gives out. No straps unless grip fails well short of the target time.

CuesPosture breaking before grip → lighten the load.

Wrists bending back → actively squeeze harder and keep them straight.

WhyBuilds grip without adding elbow-bending volume.

NoteDo these between hammer-curl sets — no extra clock time.

13/13

Optional: Stationary bike — Zone 2 cooldown: 10 min

Time10 minEffortZone 2 talk paceSeatHighRuleCadence > resistance

Conversational pace (~60–65% max HR). High cadence over resistance. Seat high (hip >90° at top of stroke).