Pull Workout

2 Weeks of Push – Pull – Legs Workout

Friday was my final workout of my push – pull – legs workout series. I probably should have ended this program after the first week, or at least should have decreased my training volume the first week. The first 3 days of the first week were brutal. I had hit a lot of volume starting out with my Extreme Push Workout that I posted last week. That workout really took a toll on my central nervous system. I either should have taken more rest days or eaten more calories (I don’t really believe so much in overtraining; more than often it’s an issue of under-eating).

So I’m posting my final pull workout of my push – pull – legs workout series. I should have posted more workouts from the past couple of weeks. I will say this, after those first 3 days of higher volume of multiple body parts, my workouts thereafter were far more simple. And as you’ll see below, yesterday’s pull workout was extremely simple.

Pull Workout – Back, Traps, and Biceps


Hammer Strength High Rows: 10 sets x 10 reps

Seated Rows: 10 sets x 10 reps


Dumbbell Shrugs: 5 sets x 10-12 reps


Alternate Dumbbell Curls: 3 sets x 10 reps

Barbell Curls: 3 sets x 10 reps

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Regardless of what type of workout program I’m on I tend to always train back with more volume. The back is such a complex muscle group and I believe more sets and reps are required to make your back grow. I kept it simple using only 2 exercises and doing the old school German Volume Training method, 10 sets of 10 reps (10 x 10). You’ll notice I didn’t do any pulldown exercises but keep in mind this was my second back, or rather pull, workout of the week.

I rarely spend a lot of time on working my traps because they get stimulation from most back exercises, and with some shoulder exercises as well. More than often I’ll pick one exercise for traps and hit 5 sets or more. One thing to note about my traps training is I use very controlled reps and I make sure I squeeze the muscle at the peak of the movement.

My workout for biceps was also a simple one. I picked 2 basic exercises and hit 3 sets each. I used extremely controlled reps for biceps. I’ve seen them grow and build more shape since I’ve been training them with lighter weight using controlled reps. I see so many folks trying to go heavy but they’re yanking the weight up. That’s not doing much for your muscles.

Next week I’ll be back to my prior workout program. Monday will be back and traps. Tuesday will be chest and biceps. Wednesday is leg day. Thursday will be shoulders and triceps. And Friday will be some additional training for chest, back, and biceps.

Train with Passion,


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