Push Pull Legs for Muscle Growth: My PULL DAY Routine

This video is about my Pull day workout routine. If you follow a PUSH PULL LEGS training split for muscle growth, this video will give you some ideas on how to set up your Pull day workouts, and how to train your back and biceps more effectively.

I always begin my Pull day with doing pull-ups. It’s a good gauge of strength relative to body weight, as it involves pulling your own body weight against gravity. Doing these at the start of your workout gives you a consistent measurement to compare week to week, and lets you know if any adjustments need to be made to your training or nutrition plan.

In terms of exercise selection, I usually do:
2 - pull down movements
2 - pull back (rowing) movements
1 - shrugs
1 - rear delt flys
1 - bicep curls

…for a total of about seven exercises.

Most people know that your traps connect the top of your shoulders to the back of your neck. But actually, your traps extend all the way down the middle of your back. So your traps are actually a large part of your back. That’s why I train my traps on pull day rather than with my shoulders on push day.

Similar to your traps, your shoulders are made up of three sections: front, side, and rear. Your front and side delts are targeted on push day, but your rear delts are targeted on pull day when doing your back exercises. That’s why I like to isolate my rear delts on pull day.

Lastly, I end the video with a post workout meal and I share some thoughts about nutrition, and what it means to reach your fitness goals without using performance-enhancing drugs.

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