Pull Day 2

Jason’s Pull Day 2: Push – Pull -Legs

Here’s my second pull day of the week (which was last week; I’m extremely late on posting this). I hit back, traps, and some biceps. Like my previous push workout, I trained using higher reps and going for the pump. I also focused on muscle contractions throughout most of the reps. There were a few goals I had in mind in doing higher reps the second half of the week. For one, I did not want to repeat the same workout twice in one week. I also wanted to shock my muscles by going heavy early in the week and hitting more reps the second time around. To add, my exercises during the second half of my push – pull – leg workout were different as to hit different angles of the muscle.

The New Hyper Gain Black

ASR Hyper Gain Black


Pull Workout 2: Back, Traps, and Biceps


Chest-Rest Plate Loaded Rows: 4 sets x 15 reps

Hammer Strength High Rows: 4 sets x 15 reps

Lat Pulldowns (underhand-grip): 4 sets x 15 reps

Hammer Strength Low Rows: 4 sets x 15 reps


Machine Shrugs: 5 sets x 15-20 reps


Alternate Dumbbell Curls: 4 sets x 12 reps

Barbell Curls: 4 sets x 12 reps

The exercises I used are still somewhat basic with the exception of the Hammer Strength machines I used for back (high rows and low rows). Those aren’t typically yet they’re extremely effective machines in my opinion. My goal was to stay in the 15-20 reps range which for the most part I did.

This was actually my last workout of my push, pull, legs workout program. I did this for two weeks but felt myself burning out. I train more by instinct these days. I’ve found that I respond better if I listen to my body. I’m now going back to training each body part about every 4-6 days, and training no more than two muscle groups together. So basically that means I’ll be throwing in biceps after chest, triceps after shoulders and more than likely hit a little traps on back day. That’s what I’ve started this week and I already feel better. But I’m glad I did the push, pull, legs for a couple of weeks. It really shocks your muscles and makes you stronger, but you have to be careful not to stay on it too long, otherwise it can be counterproductive towards gaining muscle.

Train with Passion,


TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache