P5. the only PULL DAY Blueprint you need to build your back, biceps, & grip strength [video]

My Pull Day Routines:

Routine 1 (Upper - Back Focused):

1. Assisted Pull Ups - Overhand Grip

2. Seated Rows

3. Incline Bench Dumbbell Rows

4. Dumbbell Shrugs

5. Preacher Curls

6. Wrist Curls

Routine 2 (Lat-Focused):

1. Assisted Pull Ups - Overhand Grip

2. Seated Rows

3. Lat Pulldowns - Underhand Grip

4. Dumbbell Shrugs

5. Regular Bicep Curls

6. Reverse Curls or Hammer Curls

Timestamps

[00:00] Introduction

[01:40] Defining the Pull Day Training Split

[03:09] Principles of Routine Design: Hypertrophy Focus

[04:05] Workout Structure: Compound, Isolation, and Forearm Selection

[05:23] Maximizing Muscle Growth: Techniques and Rep Ranges

[07:35] Compound Exercise Breakdown: Assisted Pull-ups

[10:14] Compound Exercise Breakdown: Rear Delt Rows

[12:13] Compound Exercise Breakdown: Lat Pulldowns

[14:18] Isolation Exercise Breakdown: Rear Delt Flies

[16:17] Isolation Exercise Breakdown: Biceps Curls

[20:25] Forearm and Wrist Specific Exercises

[21:40] Traps Exercise: Dumbbell Shrugs

[22:58] Host's Personal Pull Day Routine 1

[25:07] Host's Personal Pull Day Routine 2

[27:36] Final Summary and Resources