# Pull Day: Back & Biceps

You'll build a wider, thicker back and stronger arms with heavy pulls and targeted isolation — leaving the gym feeling pumped and accomplished.

## Warm-Up

- 1 × 10 Arm Circle _(Big, slow circles each direction)_
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up _(Depress and retract scapula fully)_

## Main

- 4 × 8 Pull-Up _(Full dead hang at bottom, chin over bar at top)_
- 4 × 10 Row (Bent-Over) - Barbell _(Hinge to ~45°, drive elbows back to hips)_
- **Superset · 4 rounds**
  - 15 Rear Delt Fly - Dumbbell _(Lead with elbows, squeeze rear delts at top)_
  - 12 Bicep Curl - Dumbbell _(Supinate fully at top, control the descent)_
- 4 × 14 Hammer Curl - Cable Rope _(Neutral grip, keep elbows close to sides)_

## Cool-Down

- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward, feel the lat stretch)_
- 1 × 30s Shoulder Extension Stretch _(Each side)_
- 1 × 30s Biceps Stretch _(Each side, keep arm straight)_