Day 2 — pull
7 exercises, 23 working sets. Every movement below links to a full form guide with start and finish photos.
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-ups or Wide-grip lat pulldown | 4 | 6–10 |
| 2 | Bent-over barbell row or T-bar row | 4 | 8–10 |
| 3 | Seated cable row | 3 | 10–12 |
| 4 | Straight-arm pulldown | 3 | 12–15 |
| 5 | Face pull | 3 | 15–20 |
| 6 | Barbell curl | 3 | 8–12 |
| 7 | Hammer curl | 3 | 10–12 |