Day 5 — pull
7 exercises, 22 working sets. Every movement below links to a full form guide with start and finish photos.
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift | 3 | 5–6 |
| 2 | Chest-supported row | 4 | 8–10 |
| 3 | Close-grip lat pulldown | 3 | 10–12 |
| 4 | Single-arm dumbbell row | 3 | 10–12 |
| 5 | Barbell shrug | 3 | 12–15 |
| 6 | Preacher curl or Incline dumbbell curl | 3 | 10–12 |
| 7 | Cable curl | 3 | 12–15 |