Intermediate Pull Day 4

The workout

1. 1

   Band Lat Pulldown

   30s

   Pull resistance band from overhead to shoulders. Engages lats and warms back.

2. 2

   Wall Slides with Hold

   30s

   Slide arms up wall with 2-sec hold. Activates upper back.

3. 3

   Light Dumbbell External Rotations

   30s

   Rotate dumbbells outward with elbows at sides. Warms rotator cuff.

4. 4

   Barbell Romanian Deadlift to Row

   3 × 8

   Lower barbell with slight knee bend, then row to torso. Targets hamstrings and upper back.

5. 5

   Incline Dumbbell Curls

   3 × 10

   Curl dumbbells while seated on incline bench. Builds long head of biceps.

6. 6

   Chest-Supported Rear Delt Raise

   3 × 12

   Lift dumbbells out to sides while lying face down. Hits rear delts.

7. 7

   EZ Bar Underhand Row

   3 × 10

   Row EZ bar with palms facing up. Works lats and biceps.

8. 8

   Seated Alternating Dumbbell Curls

   3 × 10

   Curl one dumbbell at a time while seated. Builds biceps peak.

9. 9

   Overhead Lat Wall Stretch

   30s

   Reach hands overhead against wall and lean. Elongates lats.

10. 10

    Reverse Prayer Stretch

    30s

    Place palms together behind back. Opens shoulders and biceps.