Workout Routine

Pull day 3 - PT/Stretching day + cardio after

by Georgep93

Workouts

Pull 3

Shoulder rotation towel under arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec

Shoulder rotation towel under arm

2 sets

Shoulder rotation elbow 90 degrees

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec

Shoulder rotation elbow 90 degrees

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 2.5 kg

pullup

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 2.5 kg

chinup

1 sets

Scapular Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Scapular Pullup

1 sets

Dead Hang

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Dead Hang

2 sets

TRX/Bodyweight Row

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

TRX/Bodyweight Row

2 sets

Banded row/Stick row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Banded row/Stick row

1 sets

I/Y/T/W raises on the floor

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

I/Y/T/W raises on the floor

2 sets

Banded open book type rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec

Banded open book type rotations

2 sets

Hyperextensions isometric holds

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Hyperextensions isometric holds

2 sets

ab wheel

Set
Reps
Rest time
1
10
100 sec

ab wheel

1 sets

Hollow body

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Hollow body

1 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

side plank

2 sets

Cardio

Cardio

Set
Intensity
Weight
Reps
Rest time
1
1 sec

Cardio

1 sets