Pull B — thickness emphasis
7 exercises, ~70 minutes. Horizontal pulling and heavier rowing.
2 min read
| # | Exercise | Sets × reps | RIR | Rest |
|---|---|---|---|---|
| 1 | Barbell row (or T-bar) | 4 × 6–8 | 2, 2, 1, 1 | 3 min |
| 2 | Neutral-grip pulldown | 4 × 8–12 | 2, 1, 1, 0 | 2.5 min |
| 3 | Single-arm cable row | 3 × 10–12 | 1, 1, 0 | 90 s |
| 4 | Face pull | 3 × 15–20 | 1, 1, 0 | 75 s |
| 5 | Shrug (dumbbell or cable) | 3 × 10–15 | 1, 1, 0 | 90 s |
| 6 | Preacher curl | 3 × 10–12 | 1, 1, 0 | 90 s |
| 7 | Close-grip press (triceps overlap) | 2 × 10–12 | 1, 0 | 90 s |
Notes
Barbell row stops at 1 RIR. Same reasoning as the squat — a loaded hinge held under fatigue is where technique fails first. T-bar or chest-supported is a fine substitution if your lower back is the limiter.
Single-arm cable row allows a greater range than any bilateral row, because your torso can rotate slightly into the stretch. It also fixes side-to-side imbalances that a barbell hides.
Face pull at 15–20. Rear delts and external rotators. This is the shoulder-health exercise in the program and it earns its place at six sessions a week — the pressing volume here is high enough that the posterior chain of the shoulder needs deliberate work.
Shrugs. Upper traps are otherwise trained only indirectly. They respond to load and to a full range — pause at the top, do not roll the shoulders.
Close-grip press at the end is the deliberate triceps overlap, giving them a third weekly exposure. Same logic as the pullover on Push B.
Preacher vs incline curl
Pull A has the incline curl — shoulder extended, biceps long head at length.
Pull B has the preacher — shoulder flexed, hardest near full elbow extension.
Opposite ends of the resistance profile. Together they cover the curve; either alone leaves half of it under-loaded.
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Legs B — posterior emphasis
6 exercises, ~70 minutes. Hinge-led, hamstrings and glutes.
2 min