Day 2
Pull
Warm Up
1 | hanging Scapula Shrugs
12 reps / 3 sets
2 | Australian Pull Ups
12 reps / 3 sets
3 | Jumping Jacks
30 sec / 3 sets
4 | Bodyweight Curls
12 reps / 3 sets
Workout
5 | Weighted Rows
8 reps / 5 sets
6 | Dumbbell Rows
8 reps / 5 sets
7 | Weighted Bodyweight Rows
10 reps / 5 sets
8 | Weighted Pull Ups
8 reps / 5 sets
9 | T Bar Rows
8 reps / 5 sets
10 | Close Grip Pull Ups
8 reps / 5 sets
11 | Deadlift
6 reps / 5 sets
12 | Wide Grip Pull Ups
6 reps / 5 sets
Cool Down
13 | Reverse Cable Flys
Low | Middle | High