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Upper, lower, push, pull & legs

Pull day workout B

Pull B of the push/pull/legs split: rows first this time, then a pulldown, one-arm rows, the rear shoulders, biceps and the lower back.

50 minIntermediate10 movesPull-up bar · A cable machine · A dumbbell · A bench or box · Strength machineBack · Shoulders · Biceps · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoOr 15 band pull-apartsEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo

Main sets

Rest as noted on each move

  1. Seated cable row4 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 2 min; 1 to 2 reps in reserveHarder: Supported single-arm dumbbell row
  2. Lat pulldown3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 1 to 2 reps in reserve. Or chin-upsHarder: Pull-up
  3. Supported single-arm dumbbell row3 sets of 10 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoRest 90 s; 1 to 2 reps in reserveEasier: Incline ring rowHarder: Bent-over barbell row
  4. Reverse fly machine3 sets of 12 to 20
    Beginner · Shoulders, Back · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Prone Y-T-W raisesHarder: Bent-over reverse fly
  5. Incline dumbbell curl3 sets of 10 to 15
    Intermediate · Biceps, Forearms · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Chin-up
  6. Back extension on a 45-degree bench2 sets of 10 to 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoRest 60 to 90 s; 2 reps in reserveEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • Let the shoulder blade move forward at the end of each row, then draw it back first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More upper, lower, push, pull & legs

Upper body gym workout B

Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.

50 minIntermediate13 movesA band, Pull-up bar

Push day workout

A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

55 minIntermediate10 movesA band, A barbell

Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

55 minIntermediate10 movesPull-up bar, A barbell

Questions people ask

How long does the pull day workout b take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A cable machine, A dumbbell, A bench or box, Strength machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 5 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.