Pull

Intense Duration 1 h 8 m

Target Areas: Lower Body

Equipment: Cardio Machine, Strength Machine

Added By Jake Reid

Exercises

Set 1: 1 round

Resistance: Heavy
❤️ Vigorous (Zone 3)

Cycling

8 minutes

Set 2: 1 round

Rest

1 minute

Set 3: 5 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Mid Rows

10 reps

Set 4: 1 round

Rest

1 minute

Set 5: 5 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Underhand Lat Pull Downs

10 reps

Set 6: 1 round

Rest

1 minute

Set 7: 5 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Machine Lat Pull Downs

10 reps

Set 8: 1 round

Rest

1 minute

Set 9: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Shrugs

10 reps

Set 10: 1 round

Rest

1 minute

Set 11: 5 rounds

Weights: Maximum

Cable Lat Pull Down

10 reps

Set 12: 1 round

Rest

1 minute

Set 13: 5 rounds

Weights: Maximum
❤️ Very Hard (Zone 4)

Cable Rows

10 reps

Set 14: 1 round

Rest

1 minute

Set 15: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Mid Trap Pull

10 reps

Set 16: 1 round

Rest

1 minute

Set 17: 5 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Tricep Extension Machine

10 reps

Set 18: 1 round

Rest

1 minute

Set 19: 5 rounds

Weights: Maximum
❤️ Very Hard (Zone 4)

Dip Machine

10 reps

Set 20: 1 round

Rest

1 minute

Set 21: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Curl Machine

20 reps

Set 22: 1 round

Rest

1 minute

Set 23: 5 rounds

Weights: Maximum
❤️ Very Hard (Zone 4)

Torso Twist Machine

20 reps

Set 24: 1 round

Rest

1 minute

Set 25: 5 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Ab Machine

15 reps

Set 26: 1 round

Rest

1 minute

Set 27: 1 round

Resistance: Heavy
❤️ Very Hard (Zone 4)

Elliptical

15 minutes

Set 28: 1 round

Rest

1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.