Pull A (Reduced Volume)

Two-set pull session for twice-weekly practice.

Duration

50–65 min

Level

Advanced

Equipment

Full gym

Exercises

5

Targets: Back, Rear Delts, Biceps

Exercises

Lat Pulldown
2 sets · 8-12 · 120s rest

Drive elbows down; keep shoulders comfortable.

Swap: Assisted Pull-Up

Chest-Supported Row
2 sets · 8-12 · 120s rest

Pull without lifting chest off pad.

Swap: Machine Row

One-Arm Cable Row
2 sets · 10-12/side · 90s rest

Keep ribs and hips facing forward.

Swap: One-Arm Dumbbell Row

Reverse Pec Deck
2 sets · 12-20 · 60s rest

Open arms without excessive shrugging.

Swap: Cable Rear-Delt Fly

Dumbbell Curl
2 sets · 10-15 · 60s rest

Lower without swinging.

Swap: Cable Curl

Reduced session volume for twice-weekly muscle-group practice. Keep 2-3 good reps in reserve and use Sunday for recovery. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.