Workout Wednesday ~ Pull Day
Another beginner lifting workout: pull day! This will focus on a main muscle group, back, and a secondary muscle group, biceps. Remember, in any pulling exercise the back is engaged primarily with the biceps acting as a secondary muscle group. This workout will be short and sweet, but will leave your body sore and in need of an ice bath!
Exercise 1: Barbell Bent Over Row
Perform 1 set of 15 reps, 1 set of 12 reps, 1 set of 10 reps, and 1 set of 6-8 reps. This is called a “pyramid” set. Make sure you choose a challenging weight each set that enables the last 1 or 2 reps to be difficult.
Exercise 2: Lat Pull Down
Perform 3 sets of 12 reps on a lat pull-down machine. Make sure that the last two reps of each set are challenging. Also, focus on contraction and make sure you are getting a full stretch at the top of the motion. No half-reps!
Exercise 3 + 4: Horizontal Row and Seated Bicep Curls
Perform a superset of the following: 1 set of a horizontal row for 10 reps and 1 set of seated bicep curls for 12 reps.
Do the above THREE times. Ouch.
Exercise 5: Twenty-Ones
Perform the following sequence for three complete sets. Grab a pair of dumbbells that you can easily control. Now, you are going to do a sequence of 7-7-7 reps. The first 7 will be through the first half of a bicep curl (from start to halfway up, your arms will be parallel with the ground), the second will be through the second half of a bicep curl (from halfway with arms parallel to ground to finish), and the last 7 will be a complete bicep curl.
Feel the burn!
Exercise 6: Dumbbell Hammer Curls
Perform 1 set of 15 reps, 1 set of 12 reps, 1 set of 10 reps, and 1 set of as many repetitions as possible.
Go all out on this one!
Health & Happiness,
GFFI Team