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Pull/Pull Weight Training Program 1- Back, Biceps & Trapezius
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns 5 10 to 12 Moderate to Heavy
Close Grip Pulldowns 4 10 to 12 Moderate to Heavy
Seated Cable Rows 4 10 to 12 Light to Moderate
BICEPS
Standing Barbell Curls 5 10 to 12 Moderate to Heavy
EZ Bar Preacher Curls 4 12 to 15 Light to Moderate
Dumbbell Concentration Curls 4 10 to 12 (each arm) Light to Moderate
TRAPEZIUS
Barbell Shrugs 5 10 to 12 Moderate to Heavy
Cable Upright Rows 4 10 to 12 Moderate to Heavy
Barbell Shrugs Behind The Back 4 10 to 12 Light to Moderate
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
 
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