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Intermediate Pull 4: Pendlay Row & Preacher Curl

Intermediate Pull Day Program 4

60 min 7 exercises

The workout

  1. 1

    Pendlay Row

    3 × 10

    Row barbell from floor with flat back each rep.

  2. 2

    Preacher Curl (EZ Bar)

    3 × 10

    Curl on preacher bench.

  3. 3

    Romanian Deadlift (Barbell)

    3 × 10

    Hinge at hips with barbell.

  4. 4

    Chin-Up (Assisted or Bodyweight)

    3 × 10

    Pull up with underhand grip.

  5. 5

    Reverse Fly on Incline Bench

    2 × 12

    Lay on bench chest-down, raise dumbbells outward.

  6. 6

    Dead Bug

    3 × 20

    Alternate opposite limbs.

  7. 7

    Plank

    3 × 30

    Hold body straight on forearms.

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