Pull Day 1

Jason’s Pull Day 1: Push – Pull -Legs

This morning was the second workout of my push – pull -legs training series, which was my first pull day. I trained back followed by some traps and biceps. Similar to yesterday’s push workout my reps were between 8 and 10 for the most part. With training back I never let my reps drop below 8. I don’t feel like there’s much benefit to building muscle for back with anything less than that. There’s a place for lower reps if you’re training for strength and power but my current goal is to build more muscle tissue, especially in my back.

My pull workout took about an hour this morning, which seems quick for training 3 body parts. This push – pull – leg workout really keeps you moving though. You’re aware that you’re going to be doing more overall sets so you tend to to stay more focused. There’s no long rest periods between sets.

The New Hyper Gain Black

ASR Hyper Gain Black


Pull Workout: Back, Traps, and Biceps


Barbell Rows: 4 sets x 10 reps

Hammer Strength One-Arm Rows: 4 sets x 8-10 reps

Lat Pulldowns: 4 sets x 10 reps

Dumbbell Pullovers: 4 sets x 10 reps


Dumbbell Shrugs: 5 sets x 10 reps


Preacher Curls: 4 sets x 10 reps

Seated Dumbbell Curls: 4 sets x 10 reps

I actually ended up doing a few more overall total sets today than what I did for my push workout yesterday. I’ve always liked to hit back with more volume though. I feel like you should train back similar to legs with more sets and reps. I stayed on one exercise for traps and just hit 5 sets. Since my biceps were already somewhat worked from training back I made sure I used very strict form and controlled reps for biceps.

On a side note, I trained at another gym this morning for the first time (Anytime Fitness in Seffner, FL). This one’s only a couple miles away where as my normal gym is about 8. That little extra time and mileage makes a big difference being that I train early mornings. The equipment at this gym is very basic though and it lacks a few machines that I prefer. I’m not sure if I’ll be switching gyms for good, or maybe having 2 memberships for the sake of convenience.

Train with Passion,


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