Pull A — width emphasis
7 exercises, ~70 minutes. Vertical pulling and lat stretch.
2 min read
| # | Exercise | Sets × reps | RIR | Rest |
|---|---|---|---|---|
| 1 | Weighted pull-up | 4 × 5–7 | 2, 2, 1, 1 | 3 min |
| 2 | Chest-supported row | 4 × 8–10 | 2, 1, 1, 0 | 2.5 min |
| 3 | Wide-grip lat pulldown | 3 × 10–12 | 1, 1, 0 | 2 min |
| 4 | Cable pullover (straight-arm) | 3 × 12–15 | 1, 1, 0 | 90 s |
| 5 | Reverse pec-deck | 4 × 15–20 | 1, 1, 1, 0 | 75 s |
| 6 | Incline dumbbell curl | 3 × 8–12 | 1, 1, 0 | 90 s |
| 7 | Cable hammer curl | 2 × 12–15 | 1, 0 | 75 s |
Notes
Weighted pull-ups first. If you cannot do 6 clean bodyweight reps, use a neutral-grip pulldown and build. Kipping is not a hypertrophy tool.
Chest-supported row gets four sets and can reach failure — chest support removes lower-back fatigue as the limiter, which is what caps rowing volume for most people. Without it, your erectors decide when your back stops training.
Cable pullover is the lat isolation nobody does. Shoulder extension with a straight arm, no elbow flexion, so the biceps cannot take over. It loads the lat in a lengthened overhead position with constant tension.
Reverse pec-deck at 15–20 reps. Rear delts have almost no useful stretched position, so tension continuity matters more than range or load. Higher reps, constant tension, four sets.
Biceps get 5 direct sets on top of everything indirect from four pulling movements. That is plenty at this frequency.
The lat/upper-back distinction
Lats are longest overhead — pull-ups, pulldowns and pullovers train them at length.
Upper back (rhomboids, mid traps, rear delts) works in the horizontal plane — rows and reverse flys.
They are different muscles doing different jobs. A program with only rows leaves the lats under-stimulated at length, and a program with only pulldowns leaves the upper back thin. Both are here on purpose.
Up next
Legs A — quad emphasis
6 exercises, ~75 minutes. The hardest session of the week.
2 min