Summer cut. Day 12. Pull day. скачать в хорошем качестве

Summer cut. Day 12. Pull day.

⸻ “Today’s workout is all about building a strong, defined back, hitting the rear delts for balance, and finishing off with biceps to round out the pull day. This routine is cable-focused and designed to push each set to failure, with a rep range of 8 to 12, and 2 to 3 minutes of rest between sets to maximize recovery and performance.” ⸻ 1️⃣ Close-Grip Lat Pulldowns “We’re starting with close-grip lat pulldowns to target the lats and build that wide, V-shaped back. Keep your elbows tucked in, control each rep, and really focus on the stretch and squeeze.” ⸻ 2️⃣ Single-Arm Cable Rows “Next up are single-arm cable rows. These help develop thickness in the mid-back and give you a great unilateral contraction. Focus on pulling through the elbow and keeping the shoulder blade tight at the top.” ⸻ 3️⃣ Pull-Ups to Failure “Pull-ups are a staple in any back workout. Here, we’re going max effort—taking each set to failure to build strength and depth through the entire back. Modify with assistance if needed, but keep the intensity high.” ⸻ 4️⃣ Rear Delt Cable Flys “Rear delt cable flys are crucial for shoulder balance and upper-back detail. Keep the motion smooth and controlled, and pause at the peak of each rep to activate those rear delts.” ⸻ 5️⃣ Seated Cable Face Pulls “For posture and shoulder health, we’re hitting seated face pulls with the rope. Pull high, keep your elbows flared, and don’t rush the reps—feel the squeeze in the rear delts and traps.” ⸻ 6️⃣ Standing Cable Bicep Curls “Now we shift to biceps. Standing cable curls keep constant tension on the arms. Focus on strict form—elbows tight, and control the weight both up and down.” ⸻ 7️⃣ Standing Cable Hammer Curls “To hit the brachialis and forearms, we’re finishing with rope hammer curls. Pull the rope ends apart at the top and don’t cheat the reps. These will add thickness and help fill out the arms.” ⸻ 🔥 Final Tips: “Every set in this workout is taken to failure within that 8 to 12 rep range. Keep rest periods around 2 to 3 minutes to recover fully and hit each set with real intensity. Stay focused, keep form tight, and let the cables do the work.” ⸻ [End Scene] “If you found this helpful, drop a like, subscribe for more workouts, and let me know in the comments which muscle group you want to see next!”