7.17.20

THIS WORKOUT WAS WRITTEN AND PROGRAMMED BY ZACH BURKE

What’s up ladies & gents! Today’s WOD is all about pull movements. For anyone that isn’t sure what that means, we will primarily be working your back muscles with biceps being the secondary muscle being worked throughout. You will also get a nice little cardio day in at the end. 

We’ll start off the workout with a little bit of cardio just to get the blood flowing and get the heart rate bumping. 

During the workout you should use a weight that starts getting tough around the 10th rep &  rest for 30-60 seconds between sets. This will allow your muscles a little time to rest, but also help increase your muscle endurance. 

 

Warm Up: 

10 Minutes Rower or Assault Bike 

Workout:

  • Pull-Ups 3 x Failure Sets
  • Superset 
    • Barbell or Dumbbell Double Arm Rows 3 x 12
    • Banded Rear Delt Flys 3 x 20
  • Wide Grip Lat Pull-Downs 3 x12
  • Underhand Lat Pull-Downs 3 x12
  • Single Arm Cable Rows 3 x 12
  • Hammer Curls 3 x 12
  • Preacher Curls 3 x 12

Burnout:

  • Inverted Row 1 x set to failure

Cardio: 

20-30 minutes machine of choice


Now go get swole! We would love to hear what you thought of the workout! You can DM us on Instagram @builtnotbornfitness of Facebook message us for any questions or advice!


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