PPL — Pull
Pull skills + back, biceps and core
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Routine Exercises
7 itemsPull-up
Rest: 120s
Technical Cue: Main skill — do it first. 3–4 sets. For the explosive version, mark the set as Explosive (chest to bar). No bar? Do Australian rows.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Tuck Human Flag Hold
Rest: 90s
Technical Cue: Secondary skill. Focus on pushing with the bottom arm.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.
Chin-up
Rest: 90s
Technical Cue: Strength pull. Emphasizes the biceps and spares the lats.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Front Lat Pulldown
Rest: 75s
Technical Cue: Back. Moderate load. Prioritize the scapular contraction.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Inverted Row
Rest: 75s
Technical Cue: Row. Adjust your body angle to control the difficulty.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Dumbbell Hammer Curl
Rest: 60s
Technical Cue: Biceps. Easier on the elbows.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Chin-up or supinated inverted row.
Negative Dragon Flag
Rest: 90s
Technical Cue: Core. 2–3 sets. Lie down, bring knees to chest and lower slowly.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.