Fitness, Uncategorized

Triple Threat – Day 5 (Pull Workout)

I was a little nervous when I looked up today’s workout because just about every muscle in my body is sore, but thankfully it’s a pull workout that targets back muscles, so I should make it through okay. I’ve read about people doing push/pull workouts before but I’ve never really incorporated that style of training into my routine, so I’m excited to try something new. I’m glad to see most of the exercises are compound movements, since I’m not overly fond of isolation work.

The pull-up and chin-up supersets are going to be really tough since I’ll be using gymnastic rings. I’m used to doing 5 sets of 5 standard ring pull-ups, but using a wide grip and a chin-up grip will be a lot harder. I might have to put my feet on a chair, we’ll see.

Modifications:  Instead of Straight Arm Pull-Downs I’ll be doing the Superman exercise on rings. I will also do the W Fly on rings instead of the reverse fly with dumbbells. It’s basically the same exercise, just different equipment. For the Seated Single Arm Cable Row I’ll do Ring Rows. All the other exercises I should be able to do as they are written. 

 

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DAY 5 – PULL WORKOUT

Superset 1: 

Wide grip pull-up, 5 sets of 5 reps with a 3 second hold at the top, no rest.

Chin-up, 5 sets of 5 reps, rest 90 seconds.

 

Superset 2:

Bent-over Barbell Row, 3 sets of 10-12 reps or failure, resetting on the ground between reps, minimal rest.

Seated Single Arm Cable Row (Ring Rows), 3 sets of 10-12 reps or failure, rest 2 minutes.

 

Superset 3:

Straight Arm Pull Down (Ring Superman), 3 sets of 10-12 reps or failure, no rest.

Barbell Biceps Curl, 3 sets of 10-12 reps or failure, rest 1 minute.

 

Superset 4:

Reverse Fly (W Fly on Rings), 3 sets of 10-12 reps, no rest

Dumbbell Hammer Curl, 3 sets of 10-12 reps, rest 1 minute.

 

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