Beginner Pull Day Plan

The workout

1. 1
   

   Lat Pulldown

   Back / Wing

   Sets3 Reps10-12 Rest60-90 sec
2. 2
   

   Seated Cable Row

   Back / Wing

   Sets3 Reps10-12 Rest60-90 sec
3. 3
   

   Rope Straight Arm Pulldown

   Back / Wing

   Sets3 Reps10-12 Rest60-90 sec
4. 4
   

   Bent-Over Dumbbell Rear Delt Raise With Head On Bench

   Shoulders

   Sets3 Reps12 Rest60-90 sec
6. 5
   

   Barbell Shrug

   Trapezius

   Sets3 Reps10-12 Rest60-90 sec
7. 6
   

   EZ Bar Preacher Curl

   Biceps

   Sets3 Reps10-12 Rest60-90 sec
8. 7
   

   Dumbbell Preacher Curl

   Biceps

   Sets3 Reps10-12 Rest60-90 sec
9. 8
   

   Incline Leg Hip Raise

   Abs

   Sets3 Reps15-20 Rest60 sec
10. 9
    

    Crunches

    Abs

    Sets3 Reps15-20 Rest60 sec