We've talked about what this PPL workout split is, we've shown you a push workout and today it's about time to get on with the ultimate Pull Workout.
The muscles you'll be using today are the Biceps, Back, and Forearms. Most of these exercises are gym-based, but most exercises can be done at home by swapping the barbell for dumbbells instead.
Let's not waste any time and get right into this workout.
Difficulty
Beginner Experienced Advanced
WARMING UP
Now with any good workout you're gonna wanna start it off with a warming up. It's safer because your muscles get warmed up and it reduces chance on injuries. Warming ups might not be your thing and you might skip it like you skip cardio (I see you), but doing only one bit of a bigger thing isn't the way to go. Warm up, you bastard.
A quick stretch or short cardio session of as little as five minutes will do.
WORKOUT
1. Starting off with the classic for biceps: the bicep curl. It's up to you if you wanna be doing it with dumbells or an EZ bar -- hell, maybe a barbell if you're more experienced -- but the goal with these is high rep amounts. Don't focus on trying to improve your 1RM (one rep max), rather on the movement itself and tiring out those muscles. Fret not, we'll get back to biceps after some other exercises.
Material: Dumbell (optional EZ bar, Barbell)
Biceps
1 set, 30 reps 3 sets, 30 reps 4 sets, 8-10 reps What does this mean?
2. Rows are next, using the weighted row machine (not the cardio version) and swap it out for dumbbell gorilla rows for a non-gym version. Even though this exercise uses biceps too, it's focused mainly on your back. Remember to keep you core tight.
Material: Weighted row machine (or dumbbells)
Back, Biceps, Lats
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
3. Face pulls for getting that massive upper back. Try to focus more on quality over quantity, especially if you haven't done the exercise before. Get a hold of that motion before anything else, then slowly build up reps and weight.
Material: Pulley machine
Upper back
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
4. Now an all time classic and really ideal compound exercise that we couldn't keep out of the pull day: Dead lifts. If you're starting out and find it hard to perform this one, try the sumo deadlift first to kind of get a sense of how to do it, but if you're not, place those feet next to each other.
Material: Barbell
Muscles
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 6-8 reps What does this mean?
5. Back to biceps. Preacher curls are where it's at. You can likely lift more weight with this one than with regular curls because your arms are supported by the bench. If you don't like regular curls because you can't lift that much weight with it, this is your exercise. Besides, if you're going up in weight with this one, you're likely gonna be able to pull more weight with the regular one too. It's a very targeted exercise, really only focusing on those biceps.
Material: EZ or Barbell bar/dumbbells
Biceps
1 set, 15 reps 2-3 sets, 12 reps 3 sets, 12 reps What does this mean?
6. On to Pull Ups. You can do this one at home or in a park, as any sturdy enough bar will do.
Material: Pull up bar
Back, Lats, biceps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-12 reps What does this mean?
7. Last one for the day is Wrist Curls. Regular curls, but instead of your whole underarm you move your wrist and hand. Keep your underarm steady on your leg while doing the movement.
Material: Dumbbell
Forearms
1 set, 15 reps 2-3 sets, 12 reps 3 sets, 20 reps What does this mean?
COOLING DOWN
Let's end this workout on a good note by making sure you cool down. Again a quick stretch or short cardio session is more than enough. Bonus if you've got to cycle or walk back from your gym.
And that's the end of today's workout. Check back soon to get new workouts -- or, if you can't wait, check our programs list for some free (or paid for some extra juice) workout programs to help you pass time.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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