Pull/Pull Back-Biceps-Trapezius Routine 3

Pull/Pull Weight Training Program 3- Back, Biceps & Trapezius
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns* 5 6 to 12 Moderate to Heavy
Reverse Grip Pulldowns 3 10 to 12 Moderate to Heavy
Single Arm Dumbbell Rows 3 10 to 12 Moderate to Heavy
Barbell Stiff Leg Deadlifts 3 8 to 12 Light to Moderate
BICEPS
Standing Barbell Curls* 3 6 to 10 Moderate to Heavy
EZ Bar Preacher Curls 3 10 to 12 Moderate to Heavy
Seated Dumbbell Curls 3 10 to 12 Moderate to Heavy
Dumbbell Concentration Curls 3 10 to 12 (each arm) Light to Moderate
TRAPEZIUS
Barbell Shrugs* 5 6 to 12 Moderate to Heavy
Smith Machine Upright Rows 3 10 to 12 Light to Moderate
Low Cable Rows To Neck 3 10 to 12 Light to Moderate
Dumbbell Shrugs 3 10 to 12 Moderate to Heavy
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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