Pull
A1: Scapular Pull-Ups
3 x 8 reps
Keeping arms straight squeeze the scapulars back and down to lift the chest. Make it smooth, pull as high as possible each rep. Don’t worry if you need to re-grip between reps.
B1: Cable Pull Downs
3 x 5-8 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: Single Arm Row with Cable Machine
3 x 5-8 reps
Using a cable machine perform a rows focussing on full scapular movements BUT trying to maintain tension in the lat the whole time! Use a weight that lets you work for approx 60s until failure!
D1: Bicep Curls
2-3 x 10-15 reps (5-6kg)
Get a little pump in the bicep to finish - this will help sculpt arms and also help towards chin ups!
