Need an At-Home workout that requires little equipment and focuses on Push/Pull Days?
This is the second video for this series and focuses on Upper Body Pulling movements.
Pull Day Lat Giant Set
1A Band Lat Pullover Mechanical Drop Set (First position 12-15 reps, second position 12-20 reps)
1B Floor DB Pullover 8-12 reps (2-3 second pause at the most stretched position)
1C Bent Over DB Elbows Out Row (1.5 rep style) 10-12 reps
1D Bent Over DB Elbows at the Side Row (1.5 rep style) AMRAP
Rest 60-90 seconds Repeat 2-4 times
Upper Back/Rear Deltoid Giant Set
2A Band Pull Apart 12-15 reps
2B Band Face Pull 12-15 reps
2C Bent Over DB Reverse Fly AMRAP 2D Kneeling Upper Back Stretch 30 seconds
Rest 60 seconds Repeat 2-4 times
Biceps Giant Set
3A Band Biceps Curl 15-20 reps
3B DB Hammer Curl (1.25 rep style) 8-10 reps
3C DB Underhand (supinated) Curl (1.25 rep style) AMRAP
3D Biceps Wall Stretch 30 seconds each arm
Rest 60 seconds Repeat 2-3 times
Back Finisher
4A Kneeling Single-Arm Row 12-20
4B Kneeling Single-Arm Pulldown AMRAP
4C Kneeling Lat Stretch 30 sec Do one side first all the way through and then the other side before resting
Rest 60-90 seconds Only 1-2 rounds
Follow MPA Supps:
instagram.com/mpasupps
facebook.com/mpasupps
Adam Bisek, CSCS, B.S., PPSC, NSCA-CPT, NASM-PES, CES, PTAG, PN1
Owner BeSickFitness L.L.C.
Personal Trainer and Nutrition Coach Website:
www.besickfit.com
