Pull/Pull Routines
A pull/pull weight training routine consists of exercising
multiple pull muscle groups during the same
exercise workout. The pull muscle groups
contract as the weight is pulled towards the
body (i.e. the concentric portion of the
movement) and lengthens as the weight is
pushed away from the body (i.e. the eccentric
portion of the movement).
For example, the biceps are considered a pull muscle group. When performing the seated dumbbell curls exercise, the biceps contract as the dumbbells are pulled upwards and towards the outer sides of the chest (concentric portion) and lengthens as the dumbbells are lowered back to their starting position (eccentric portion).
In specific combinations, one of the
primary pull muscle groups may work a primary
secondary pull muscle group. For instance,
performing a latissimus dorsi (back) weight
training routine will work the back muscles as
the primary muscle group and the biceps and
forearms as a secondary muscle group.
The point being that performing the back exercises will pre-exhaust the biceps and forearm muscles. This will, in turn, result in the biceps and forearm muscle groups being fatigued when performing the back exercises and pre-fatigued when performing the specific biceps and forearm exercises.
On the positive side, this will force the back muscles to work harder when performing the back exercises and the biceps and forearm muscle groups to work harder when performing their respective exercises. This being the case, performing a pull/pull routine using these specific muscle groups can be an excellent way to break through strength plateaus that exist across any of the three muscle groups. However, on the other side of the spectrum, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group may lead to being a little "sloppy" in form or elevated stress on a particular joint.
This being said, combining muscle groups in this fashion can assist in achieving gains in strength. It is recommended when performing a pull/pull routine of this type to perform the routine for 4 to 6 weeks and then modify your workout routine to eliminate exercising the secondary muscle group during the same workout.
Below is a list of the various primary
muscle groups that are considered to be pull
muscle groups:
Abdominals
Biceps
Forearms
Latissimus Dorsi
Hamstrings
Obliques
Trapezius
Combining these specific pull/pull muscle
groups into a single weight training workout
is a fairly aggressive combination of muscle groups as the back exercises will pre-fatigue the
biceps muscles.
This combination of muscle groups provides a solid workout for several of
the muscles responsible for overall core strength.
Workout Routines 
