Workout Routine

Free

Recovery Pull BCW

by berniechengwhitehead

Download free Hardy app

Pull day workout when deadlifts are not an option. Aka when injured or recovering

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Workout 1

neutral grip pull up

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

2

100 sec

4

–

–

12

150 sec

5

–

–

8

180 sec

6

–

–

6

180 sec

7

–

–

6

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

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

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12

150 sec

4

–

–

12

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

150 sec

2

–

–

15

150 sec

3

–

–

15

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec