Workout of The Week 8

Pull workout: Widen those wings and pump up the pipes

Back in my day every high-schoolers gym routine looked like the one below.

You would sprinkle in some bench (also daily) and maybe heavy quarter squats with more weight than you have business loading onto your skeleton.

Today is going to satisfy your lust for some wide lats and fat pipes. It’s the best day of the week, it’s pull day baby.

I begin many hypertrophy style sessions with A John Meadows style of training since it always made the most sense to me.

The Workout

Activation (No Rest!)

Band Straight Arm Pulldowns 3x20

Band Bicep Curl 3x20

Pushup 3x15

Lat Activation ISO 3 x 15 sec/ea (Watch Here Start at 3:43)

Pump

A1. V Bar Pulldowns 1x25, 1x20, 1x15, 2x10-15

Power

B1. Chin-up 3x6-8 (Heavy)

Do these with a band or on a machine if needed, use good control DON’T SWING your body!

B2. Dead Hang 3xAMRAP (Hold as long as possible to stretch the lats)

Super maximal Pump

C1. Cable Low Row 1x8-12, 1x10-15, 2x15-20 Start heavy and decrease weight each set.

Now, let’s finish it off with direct pipe work.

D1. Cable Bicep Curl 2x20

E1. Draper Curl 5x10

F1. Strict Dumbbell Curl (against the wall) 1x12, 1x10, 2x8-12

Finisher: Band Bicep Curl 1x100