Pull Day - Back & Biceps Workout Plan (2023 Split)

Full workout routine

Warm Up

Warm up 1A: External Shoulder Rotation 2 X 15-20 reps

Warm up 1B: Spinal Rotation 2 X 10 reps

Warm up 1C: Kneeling Thoracic Spine Extension 2 X 10 reps

Warm Up 1D: Pull ups/Assisted Pull ups - 3 X 6 -8 reps

Main Workout

Exercise 1: Barbel Rows - 3 X 8 - 10 reps (2 warm up sets)

Exercise 2: Lat Pull Down 3 X 12-15 reps

Exercise 3: Row Machine 3 X 8-10 reps

Exercise 4A + 4B: Pullover 3 X 10-12 reps + Chin ups/assisted chin ups (to failure)

Exercise 5A: Machine Bicep curl 3 X 10-12 reps (neutral grip)

Exercise 5B: DB Hammer/ DB Curls (to failure)

Afrofit Gym

- Location - AFROFIT GYM | Delta Chambers https://g.co/kgs/RiAvyM

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