PULL

BACK, TRAPS
EXERCISE ALTERNATE Sets Cheat
Perform These 4 Exercises ONE AT A Time (Not Supersets)

Deadlif 6 0

Rack Pull 6 0

T-Bar Row Seated Cable T-Bar Row 4 8

Incline Dumbbell Curl 4 8

Super Set 1
Weighted Pull-Up Lat Pulldown* 8
3
Barbell Shrug Dumbbell Shrug 8

Super Set 2
Bent-Over Row (Underhand) Single-Arm Dumbbell Row** 8
3
Seated Hammer Curl 8

Perform These Three Exercises ONE AT A TIME (Not Supersets)

Russian Twist 3 0

Standing Oblique Crunch 3 0

Hanging Knee / Leg Raise Ball Pass 3 0

*If you want to combine weighted pull-ups with the lat pulldow

**When performing the Single-Arm Dumbbell Row, p

If you perform warm-up sets
 PULL & ABS- Cheat & Recover
BACK, TRAPS ,BICEPS, ABS & OBLIQUES - PULL - #CheatAndRecover
Recover Rest
t Supersets) Set 1 Set 2 Set 3
5 2 min

5 2 min

8 2 min

8 2 min

Set 1 Set 2 Set 3

8

8 90 sec.

Set 1 Set 2 Set 3

8

8 90 sec

Not Supersets) Set 1 Set 2 Set 3

20 per side 60 sec.

15 per side 60 sec.

20 - 30 60 sec.

pull-ups with the lat pulldown, perform the cheat reps with jumping negatives on the pull-up and the recover reps w

Single-Arm Dumbbell Row, perform the cheat reps for both arms first AND THEN use a lighter dumbbell for the rec
f you perform warm-up sets of ANY EXERCISE, do not count those sets toward TOTAL WORKING SETS.
r
er

Set 3 Set 4 Set 5 Set 6

Set 3

Set 3

Set 3

pull-up and the recover reps with the lat pulldown.

e a lighter dumbbell for the recover reps.

WORKING SETS.