Pull

Beginning: Passive Hang

1 x 60s

Make it happen

A1: Smith Machine Toe assisted chins

2 x 8 reps

With the smith machine bar set at around face height use your toes to support hitting all 8 reps of these chin-ups. Try to minimise how much you support yourself with your toes - so more weight is in your hands. If you can do a few chin-ups do as many as is possible then finish the 8r with the on toes version.

B1: Cable Pull Downs (shoulder width grip)

3 x 8-10 reps

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

C1: Ring or TRX Rows

3 x 10-12

Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.

D1: Biceps - continuous tension

3 x 45-60s

Keep tension in the bicep the whole time - don’t let them relax at the bottom of each rep. Try to work as close to failure as possible without losing good form.