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Pull/Pull Weight Training Program 2- Back, Biceps & Trapezius
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns 5 10 to 12 Moderate to Heavy
Barbell Bent Over Rows 4 8 to 10 Moderate to Heavy
Pullups 4 10 to 15 (or failure) Performed with No Weight
BICEPS
Standing Barbell Curls 5 10 to 12 Moderate to Heavy
EZ Bar Curls 4 10 to 12 Moderate to Heavy
Incline Dumbbell Curls 4 10 to 12 Moderate to Heavy
TRAPEZIUS
Barbell Shrugs 5 10 to 12 Moderate to Heavy
Barbell Upright Rows 4 10 to 12 Moderate to Heavy
Dumbbell Shrugs 4 10 to 12 Moderate to Heavy
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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