Workout Routine

Recovery Pull BCW

by berniechengwhitehead

Pull day workout when deadlifts are not an option. Aka when injured or recovering

Workouts

Workout 1

neutral grip pull up

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

2

100 sec

4

–

–

12

150 sec

5

–

–

8

180 sec

6

–

–

6

180 sec

7

–

–

6

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12

150 sec

4

–

–

12

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

150 sec

2

–

–

15

150 sec

3

–

–

15

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec