Pull #1 (Mark R.)
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Workout Pull
Horizontal Loading
Lat focused
LLT
Bent Over Row – Single Arm, Dumbbell
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 10 | lbs | Controlled | 1 min (h:m:s) |
Use an incline bench to support yourself with opposite hand.
LLT
Cable Facepull [MC]
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 15 | lbs | Controlled | 1 min (h:m:s) |
LLT
Assisted Machine Pull-up
Clench your butt cheeks, keeping butt and abs tight during each rep.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 12 | lbs | Controlled | 1 min (h:m:s) |
Slow emphasis on the eccentric (downwards) part of the exercise. Use the neutral grip to target more lats.