Day 2 – Pull Workout | 6 Day Double Muscle Split | Part 1 (Back, Biceps, Rear Delts & Traps) скачать в хорошем качестве

Day 2 – Pull Workout | 6 Day Double Muscle Split | Part 1 (Back, Biceps, Rear Delts & Traps)

Day 2 – Pull Workout | 6 Day Double Muscle Split | Part 1 (Back, Biceps, Rear Delts, Traps) This pull session focuses on back thickness, width, bicep peak, rear delt detail, and trap development. Heavy compound strength + controlled isolation + intensity techniques. Train with strict form. Control the negative. Squeeze every rep. 🔥 Warm-Up Light Warmup • 1 set × 12–15 reps Weighted Warmup • 2 sets × 10–12 reps 💪🏻 Main Workout 1️⃣ Rack Pull • 4 sets × 6–8 reps 2️⃣ Lat Pulldown • 4 sets × 11–13 reps 3️⃣ Seated Cable Row • 3 sets × 12 reps 4️⃣ Straight Arm Pulldown • 4 sets × 10–12 reps 5️⃣ Cable Bicep Curl (Drop Set) • 2 sets × 10–12 reps 6️⃣ Incline Dumbbell Curl (Rest-Pause Set) • 4 sets × 10 reps 7️⃣ Dumbbell Rear Delt Fly • 4 sets × 18 reps 8️⃣ Smith Machine Shrugs • 3 sets × 15 reps ⏳ Rest: 60–90 seconds 📈 Focus: Progressive overload + mind-muscle connection Next: Day 3 – Legs Workout 🔥