FITLOOP

Scan to download

No image

B's RRR Pull Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Deadlift (Single-Leg Romanian) · Pull-Up · Nordic Hamstring Curl · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · High Knee Raises · Sit Ups · Lunge (Walking)

Created by

yanjielol

Workout Breakdown

Warmup

Dynamic Stretches

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

Squat (Sky Reach)

1 set × 5-10 reps

Squat

1 set × 8-12 reps

Deadlift (Romanian)

1 set × 8-12 reps

Wrist Flexibility Stretch

1 set × 10-20 reps

Dead Bug

1 set × 8-12 reps

Hang (Arch)

1 set × 10 reps

Deadlift (Single-Leg Romanian)

1 set × 5-10 reps

Pull-Up

1 set × 5-10 reps

Nordic Hamstring Curl - Resistance Band

1 set × 5-10 reps

Strength Work

Part 1

Nordic Hamstring Curl - Resistance Band

1 set × 8-12 reps

Pull-Up

1 set × 5-8 reps

Nordic Hamstring Curl - Resistance Band

1 set × 8-12 reps

Pull-Up

1 set × 5-8 reps

Nordic Hamstring Curl - Resistance Band

1 set × 8-12 reps

Pull-Up

1 set × 5-8 reps

Part 2

Hanging Knee Raise

1 set × 8-12 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Hanging Knee Raise

1 set × 8-12 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Hanging Knee Raise

1 set × 8-12 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Part 3

Deadlift - Barbell

1 set × 5 reps

Pull-Up

1 set × 5-8 reps

Deadlift - Barbell

1 set × 5 reps

Pull-Up

1 set × 5-8 reps

Deadlift - Barbell

1 set × 5 reps

Pull-Up

1 set × 5-8 reps

Deadlift - Barbell

1 set × 3-5 reps

Pull-Up

1 set × 5-8 reps

Calves

Calf Raise (Donkey)

1 set × 10-15 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Calf Raise (Donkey)

1 set × 10-15 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Calf Raise (Donkey)

1 set × 10-15 reps

Neutral Grip Pull-up

1 set × 5-8 reps

Assistance

T-bar Row

1 set × 10 reps

Pull-Up

1 set × 5-8 reps

T-bar Row

1 set × 8 reps

Pull-Up

1 set × 5-8 reps

T-bar Row

1 set × 6 reps

Pull-Up

1 set × 5-8 reps

T-bar Row

1 set × 15 reps

Pull-Up

1 set × 5-8 reps

Muay Thai Prep

50 Each

High Knee Raises

1 set × 50 reps

Sit Ups

1 set × 50 reps

Lunge (Walking) - Barbell

1 set × 50 reps