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Description

This is the pull sequence to the 3 day push-pull workout


Exercises

Set 1: 3 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
8 reps
Rest
Rest
2 minutes

Set 2: 3 rounds
Weights: Heavy
Cable Lat Pull Down
10 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Weights: Heavy
Seated Cable Row
15 reps
Rest
Rest
3 minutes

Set 4: 3 rounds
Barbell Shrug
Weights: Heavy
Barbell Shrug
8 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
2 minutes

Set 6: 3 rounds
Weights: Heavy
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
2 minutes

Set 7: 1 round
Resistance: Heavy
Preacher Curl
15 reps
Rest
Rest
2 minutes

Set 8: 3 rounds
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
12 reps
Rest
Rest
1 minute


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