Welcome back fellow hardgainers! Do you train what you need to train on your pull days? Are you not sure how to properly put together a pull workout to get the gains you're looking for? Today I solve these problems for you by giving you pull workout that will hit all the muscles/regions of the back and biceps, and will deliver unique and important benefits to both, without keeping you in the gym for several hours. 

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Workout:

Bent-Over BB Row: 1 warm-up set, 3x8-10

One Arm High Pulley Row: 3x12-15

Single Arm DB Rows/Lawnmower Pulls: 5x5

BB Shrug Ladder (1-10 reps then 1-10 sec hold): 1-10

Weighted Chin-ups: 3xapproximately 10 (stop at 1-2 RIR)

DB Curl Trifecta: 3x24