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Intermediate Pull 6: Lat Pulldown & Spider Curl

Intermediate Pull Day Program 6

60 min 7 exercises

The workout

  1. 1

    Lat Pulldown (Neutral Grip)

    3 × 10

    Pull bar down with neutral grip.

  2. 2

    Spider Curl (Dumbbell)

    3 × 10

    Curl on incline bench facing down.

  3. 3

    Glute Bridge (Barbell)

    3 × 10

    Hip thrust with barbell.

  4. 4

    Pull-Up (Wide Grip)

    3 × 10

    Pull up with wide overhand grip.

  5. 5

    Cable Face Pull

    2 × 12

    Pull rope toward face, elbows high.

  6. 6

    Dead Bug

    3 × 20

    Alternate opposite limbs.

  7. 7

    Plank

    3 × 30

    Hold straight on forearms.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.