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Pull/Pull Weight Training Program 5- Back, Biceps & Trapezius
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns* 4 6 to 12 Moderate to Heavy
Close Grip Pulldowns 4 10 to 12 Moderate to Heavy
Barbell Bent Over Rows* 3 6 to 10 Moderate to Heavy
Seated Cable Rows 3 10 to 12 Light to Moderate
BICEPS
Standing Barbell Curls* 4 6 to 10 Moderate to Heavy
Reverse Grip Barbell Curls 4 10 to 12 Light to Moderate
Cable Preacher Curls 3 10 to 12 Light to Moderate
Incline Dumbbell Curls 3 10 to 12 Moderate to Heavy
TRAPEZIUS
Barbell Shrugs* 4 6 to 12 Moderate to Heavy
Barbell Upright Rows 4 10 to 12 Moderate to Heavy
Dumbbell Shrugs 3 10 to 12 Moderate to Heavy
Barbell Shrugs Behind The Back 3 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.
* = Can Pyramid
 
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