S0E19 Another Amazing Pull Day Workout for Back and Bicep Gains!

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Build & Keep Fitness: The Fitness Journey of a College Student

Timothy Averill

87 episodes

6 days ago

Join me as I document my fitness journey from a busy college student with dreams of becoming a personal trainer to being a successful entrepreneur helping thousands of skinny guys like me achieve their dream body and their goals. If you have any feedback, content requests, or just general questions or stories, email me at buildandkeepfitness@gmail.com Also, I now have a YouTube channel! There's no content on there but I'd still appreciate it if you subscribed to let me know you're enjoying the content! https://www.youtube.com/channel/UCoJeSsziWvP8szW_NdfNuAw

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S0E19 Another Amazing Pull Day Workout for Back and Bicep Gains!

Build & Keep Fitness: The Fitness Journey of a College Student

38 minutes 45 seconds

4 years ago

S0E19 Another Amazing Pull Day Workout for Back and Bicep Gains!

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 ANOTHER 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. This is the second part to my previous episode (S0E12) covering Pull Day A in a week of training, so if you haven't listen to it go check it out.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Workout:

1-Arm Lat Pull-ins 2x15-20 no rest

Deadlifts 2 warm-up, 4x8-10 2-3 min rest

Pull-ups 3x6-8 1-2 min rest

One Arm Straight Arm Lat Pushdown 3x10-12 0-30 sec rest

Bent-Over Barbell Row 5x5 1-2 min rest

{Incline DB Waiter Curls 3x8-10

{Cross-Body Hammer Curls 3x8-10 1 min rest

Exercise 7: Angled BB Trap Shrugs 4x6-8 1 min rest

Exercise 8: Face pulls 2-3x15 1 min rest

Sources:

Jeff Nippard Pull Day Workout (source for the Lat Pull-ins): https://www.youtube.com/watch?v=f2JDJV0AnyY&t=497s

Athlean X Facepulls: https://www.youtube.com/watch?v=MiRAi2KOfRQ

Additional Athlean X Video about Facepulls: https://www.youtube.com/watch?v=eIq5CB9JfKE

Athlean X DB Waiter Curl: https://www.youtube.com/watch?v=nCJVOcBTJUA