Rushing a workout in between events? Read this 👇🏻👇🏻

Use this pull day routine when rushing a workout! Or even sometimes when we don’t feel like committing a whole 2-3 hours on a workout, this is for you! 🏋️‍♂️

We are going for a lighter weight where we can control the reps and feel our muscles working!

ALWAYS REMEMBER TO WARM UP AND STRETCH FIRST!

🏋️‍♂️Exercise 1: Bent Over Dumbbell Rows (3x8-12)

Grab something elevated in front of you to stabilise and support yourself.

Tip: Focus on using your elbow to pull rather than your hands! Drive your elbow into your hip.

🏋️‍♂️Exercise 2: Forward Bent Cable Row (3x12)

Similar to the conventional cable row! However, instead of having your back bent backwards during the exercise, have your back bent forward at all times!

Intentionally reach forward when stretching to get a full extension of the lat!

🏋️‍♂️Exercise 3: Single-Arm Lat Pulldown (3x8-12)

Line your toe up with D handle, then take one big step back. Then have the knee thats the same side from your hand (etc. right hand, right knee on floor) kneel on the ground!

So it’s kinda like 1 and a half steps backwards from the handle! Scoop your elbows into your hips and control the weight back up!

🏋️‍♂️Exercise 4: Ez Bar Bicep Curls (4x12)

Go ham on this exercise!

Lock your elbows in, only having your forearm moving! This is to ensure you really isolate your biceps and hit the spot!

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