There is a split that we all know works incredibly well when done right. Push day, pull day, and legs. This is a killer split that is not meant for the faint of heart. The good news is, we can all do variations of this to maximize our potential. Whether your goal is to burn fat, build muscle or gain strength, we have an epic pull day for you.
The Supplements
Let’s start with the pre-workout essentials - supplements. On a heavy day like this, we recommend DNA. DNA is an incredible ammonia scavenger. With big workouts like this one, you are going to want it. With big workouts like this one, you are going to want it. Another go to for us is Volume. We have capsules and powder for whichever preference you have!
Warm-Up and Stretch
Get the blood flowing and your ligaments and muscles stretched out before these heavy lifts. We like to start with a light jog on a treadmill for 10 minutes followed by some basic stretches.
Routine
|
Exercise: |
Set 1 |
Set 2 |
Set 3 |
|
Deadlifts |
12 reps |
12 reps |
6 reps |
|
Bent over rows (barbell or dumbbell) |
12 reps |
12 reps |
12 reps |
|
Wide grip lat pulldowns |
15 reps |
15 reps |
12 reps |
|
Narrow grip lat pulldowns |
15 reps |
15 reps |
12 reps |
|
Seated cable rows |
15 reps |
15 reps |
12 reps |
|
Barbell bicep curls |
12 reps |
12 reps |
6 reps |
|
Dumbbell bicep curls |
15 reps |
12 reps |
12 reps |
Deadlifts
A staple in weight lifting! This exercise will work your lower back and hamstrings primarily, but works muscles in the back, legs, core and arms as well. This is one of the best fat burning and strength building exercises you can do in the gym and this is why we put it first after your warm up.
Bent over rows (barbell or dumbbell)
This exercise is sure to put muscle on your upper and mid back. With the barbell, you can use an overhand grip to target you upper back or an underhand grip to target your mid back. With dumbbells, you can pull toward your mid section to target your upper back or your hip to target mid back.
Wide grip lat pulldowns
Seated lat pulldowns are sure to put width on your back for that v-shaped body. Keep your reps controlled and to your chest to reach muscular hypertrophy.
Narrow grip lat pulldowns
Similar to wide grip lat pulldowns, the narrow grip targets the mid and upper back muscles. Keeping your reps slow and controlled will help you reach muscular hypertrophy.
Seated cable rows
This back workout can be done in a variety of ways. The important thing here is a consistent form. Different grips will target different areas of the back. We encourage you to try a few and find out for yourself!
Barbell bicep curls
This workout will put meat on your arms. You can use a flat barbell or an easy curl bar to target different heads of the bicep.
Dumbbell bicep curls
Alternating bicep curls is a great way to work the entire bicep. Make sure to contract at the peak! A slight twist of your wrist can do wonders to pump blood to your bicep and target your short head while a hammer curl will target the long head and forearm.
Stretch
This is a big workout, so remember to stay hydrated! Afterwards, a good stretch will loosen up the muscles for optimal recovery, injury prevention and muscular growth! Here is a follow up stretch to keep your muscles in top shape.
Seated Twists - Legs crossed, keeping your back straight, reach your right hand onto your left knee and slowly twist. Repeat for the other side. This stretches your lower back muscles.
Thread the Needle - On your knees, reach your hands out infront of you, flat to the floor. Your legs should be bent at a 90 degree angle. Your forehead should touch the ground. From here, you can reach your right arm under your chin, laying you right arm out across your chest, flat to the floor. Repeat this for the other side. This stretches your lat and trap muscles.
Latissimus Dorsi Stretch - Reach your right hand straight up in the air, bend your elbow so that your right hand is now behind your back. From there, reach your left hand onto your right elbow and pull your elbow toward your head. Repeat for the other side. This, as the name states, stretches your lat muscles.
Bicep Stretch - Reaching your right hand in front of you with the palm of your hand facing up, place your left fingers into your right fingers. From here, you can pry your right arm to hyper extend (but not too much). Repeat for the other side. This stretches your biceps and forearms.
You’re now finished Magnum’s current pull-day! Great work! Don't forget to check out DNA and Volume Capsules!
