# Pull & Back Focus

You'll build a thicker back and bigger arms with rings and the EZ bar — expect a satisfying pump and real pulling strength gains.

## Warm-Up

- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 15 Arm Circle
- 1 × 10 Scapular Shrug

## Main

- **Superset · 3 rounds**
  - 8 Row (Tuck Front Lever) - Rings
  - 10 Push-Up - Rings
- 3 × 6 Pull-Up (V-Bar) _(Full range of motion)_
- **Superset · 3 rounds**
  - 10 Bicep Curl (Prone Incline) - EZ Curl Bar _(Slow on the way down)_
  - 12 Hammer Curl - Cable _(Neutral grip throughout)_
- 3 × 15 Face Pull - Cable _(Pull to forehead, elbows wide)_

## Cool-Down

- 1 × 40s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_