Pull

lift
Pull day centers around motions where you pull objects towards your body. The classic "Pull" exercise is the Deadlift.

---Multi-joint
4 sets of 12 reps Stiff-Legged Deadlifts

4 sets of 12 reps Pull-ups

4 sets of 12 reps Lat Pulldown

---Back

4 sets of 12 reps Hyperextensions

4 sets of 12 reps Straight-Arm Pulldown

---Biceps

4 sets of 12 reps Barbell Curl

4 sets of 12 reps Concentration Curl

---Forearms

4 sets of 12 reps Wrist Curl

4 sets of 12 reps Reverse Wrist Curl