Upper body / Workout
Pull day
Pull-ups and seated cable rows lead this back-focused session. Finish with reverse flyes and hammer curls. Substitute lat pulldowns if you cannot complete controlled pull-ups.
Exercises
4| Exercises | Sets × Reps | Rest |
|---|---|---|
 Pull-upSee technique ↗ | 3 × 4–8 | 150sec |
 Seated cable rowSee technique ↗ | 3 × 8–12 | 120sec |
 Dumbbell reverse flySee technique ↗ | 3 × 12–15 | 60sec |
 Hammer curlSee technique ↗ | 3 × 10–12 | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Use this as one session within your routine, allowing recovery before training the same muscles again. Complete the listed sets of an exercise before moving on. Leave about two good repetitions in reserve and adapt the load to your level.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.