“Pull” Day

Weekly Routine: Day 2 of 3

Below you’ll see what’s included in my new “Pull” day lifting regimen. Pull day focuses on muscle groups involved in pulling exercises: back, biceps, and abs. Workout listed below, with a brief explanation of the logic afterwards.

“Pull” Day Workout

  • Deadlift (1x8, 3x5)*
  • BarbellRows (3x8)*
  • Dumbbell Rows (2x8/side)
  • Pull Ups(3x8–10)
  • Back Extensions (3x10–12)
  • DB Bicep Curls (3x8)
  • DB Hammer Curls (3x12)
  • Side Crunches w/ Plate (3x8/side)
  • 90-degree Leg Raises (3x10)
  • Russian Twists (3x12)

What’s the logic?

Relative to my old regimen, which separated back/abs and biceps, this new schedule is relatively lighter on overall volume. Why? Because the various compound movements featured (denoted *) indirectly work all three muscle muscle groups. For example, although deadlift primarily works lats (back), it also — indirectly — works biceps and shoulders. When we follow deadlift with curls, which is bicep-focused, we will need to account for the fact that our biceps will be somewhat fatigued from indirect work. That said, we cannot hit weight or volume comparable to that of an arms-only workout.

The major change to this routine is not the grouping of muscle groups; rather, it’s the addition of deadlift, which is one of the best compound movements out there. I highly recommend incorporating the lift into your routine, as the you will notice a meaningful difference in overall strength and muscular development. (This lift is so important that I hired a trainer to help me reincorporate it back into my workout.)

I tried this workout for the first time last Thursday. Try it out and let me know what you think!

Note: Originally posted to Instagram.