40 min Pull Workout with Weights - Back and Biceps Workout: DAY 19 / Build Series 3

Get ready Team to target your back, biceps, and rear delts with this 40-minute pull workout! Combining strength-focused eccentric movements with isometric holds, this session emphasizes muscle control, endurance, and growth. With two blocks of exercises, you’ll feel every rep as we work through controlled tempo and focused activation.

Warm up is included, we will have a short banded activation, if you don`t have a band at home, just simply follow along bodyweight only. During today's workout we will be doing Lats Focused Deadlifts. Lat-focused deadlifts are a variation designed to engage your lats while maintaining proper hip hinge mechanics. By keeping the dumbbells close to your body and actively pulling your shoulder blades down and back, you create tension in your lats throughout the movement. Unlike traditional RDLs, the emphasis here is on connecting your upper body to the pull. No need to go too low during this exercise, just slightly above your knees.
We are using a bench today too, but you can use a sturdy chair or your couch.

▸ Time: 40 Min + warm up & cool down included extra
▸ Equipment: Heavy, Medium & Light Dumbbells, bench and resistance band
▸ Workout: 50/ ON + 25 sec OFF + water breaks

Get ready for a serious back and bicep pump today!

Weights used:

▸ Chris:
45lbs/20kg
26lbs/12kg
15lbs/7kg

▸ Edi:
35lbs/16kg
20lbs/9kg
10lbs/5kg

----------------------------------------------------------------------

If you loved this workout, don't forget to hit like and subscribe - https://bit.ly/ChrisEdi - Your support helps us create even more free workouts like this one.

🫂Become a Member of our Channel:    / @chrisedi  
📅 Download Build Series 3 Calendar here:
🤝Join our FB Community Here -   / 193365323577471  
📖FREE Nutrition Mastery eBook - https://drive.google.com/file/d/1TxXW...
📷New Instagram:   / chris_edi_fitness  
🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e...
🎵Music we use - https://bit.ly/3EEiGCu

Shop Equipment & Accessories on our Amazon Storefronts
(US) https://www.amazon.com/shop/chrisedi
(CA) https://www.amazon.ca/shop/chrisedi

----------------------------------------------------------------------
WORKOUT DETAILS

0:00 - Intro
1:20 - Warm Up

WORKOUT:
9:00 - Block 1: Strength with Eccentrics + ISO / 2 SETS TOTAL / 50sec work / 25 sec rest (2 rounds)

Eccentric Unilateral Row + ISO + Bottom Stretch
21:24 - Lat Focused Deadlift 2x
24:04 - Lat Focused Pullover 2x

Block 2: Isolation with Eccentrics + ISO / 2 SETS TOTAL / 50sec work / 25 sec rest (2 rounds)

27:14 - Seated Eccentric Hammer Curls + Partials
28:41 - Seated Rear Delt Fly 2x
31:10 - Standing Alt Supinated Eccentric Curls + ISO
32:35 - Supinated Bent Over Row - 2 sec hold

44:12 - Cooldown

---------------------------------------------------------------
DISCLAIMER:

If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.