Workout Routine

Free

Pull Day Performance

by berniechengwhitehead

Download free Hardy app

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Workout 1

Australian Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Lying Barbell Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

150 sec

2

–

–

20

150 sec

3

–

–

20

150 sec