Upper Body Muscle Based Pull Day

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Muscle based, back & biceps pull day workout.

ULT
Neutral Grip Pull Up
reps 5
Tempo controlled
Rest 60-120 Sec.
Set Reps Tempo Rest
1 5 Controlled 60-120 Sec. (h:m:s)
2 5 Controlled 60-120 Sec. (h:m:s)
3 5 Fast 60-120 Sec. (h:m:s)
4 5 Fast 60-120 Sec. (h:m:s)
5 5 Fast 60-120 Sec. (h:m:s)
LLT
Bent Over Barbell Row
reps 15
intensity Empty Bar (45 lbs.)
Tempo controlled
Rest 60-120 Sec.
Bent Over Barbell Row: Feet are placed hip-width apart, while applying force down through the floor. Torso is in a hip hinge position, while remaining "tall" in posture through the T-Spine. Elbows drive backwards during the concentric phase of the movement, and the bar stays positioned over the center of the foot during the eccentric lowering phase.
Set Reps Intensity Tempo Rest
1 15 Empty Bar (45 Lbs.) RPE Controlled 60-120 Sec. (h:m:s)
2 12 40% RPE Controlled 60-120 Sec. (h:m:s)
3 10 60% RPE Controlled 60-120 Sec. (h:m:s)
4 8 80% RPE Controlled 60-120 Sec. (h:m:s)
5 8 80% RPE Controlled 60-120 Sec. (h:m:s)
6 8 80% RPE Controlled 60-120 Sec. (h:m:s)
LLT
Seated Cable Row
reps 15
intensity 50%
Tempo controlled
Rest 60-120 Sec.
Seated Cable Row
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60-120 Sec. (h:m:s)
2 10 80% RPE Controlled 60-120 Sec. (h:m:s)
3 10 80% RPE Controlled 60-120 Sec. (h:m:s)
4 10 80% RPE Controlled 60-120 Sec. (h:m:s)
LLT
Machine Reverse Delt Fly
reps 15
intensity 50%
Tempo controlled
Rest 60-120 Sec.
Machine Reverse Delt Fly
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60-120 Sec. (h:m:s)
2 12 80% RPE Controlled 60-120 Sec. (h:m:s)
3 12 80% RPE Controlled 60-120 Sec. (h:m:s)
4 12 80% RPE Controlled 60-120 Sec. (h:m:s)
LLT
Cable Arm Curl
reps 15
intensity 50%
Tempo controlled
Rest 60-120 Sec.
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60-120 Sec. (h:m:s)
2 12 80% RPE Controlled 60-120 Sec. (h:m:s)
3 12 80% RPE Controlled 60-120 Sec. (h:m:s)
4 12 80% RPE Controlled 60-120 Sec. (h:m:s)

Supinated; Both arms simultaneously.

LLT
Cable Arm Curl
reps 12
intensity 80%
Tempo controlled
Rest 60-120 Sec.
Set Reps Intensity Tempo Rest
1 12 80% RPE Controlled 60-120 Sec. (h:m:s)
2 12 80% RPE Controlled 60-120 Sec. (h:m:s)
3 12 80% RPE Controlled 60-120 Sec. (h:m:s)

Cable rope hammer curl.