Week 9 Pull Workout 💪🏻

Last pull workout of this program! Focus on the squeeze and get all of your quality reps in. 👍🏼 Enjoy it and finish strong! ⬇️⬇️⬇️ Warm up — 5 minute bike, 5 minute backwards walk on treadmill at 2.5% incline @ 2.5 mph Engagement 1a. Light Seated row — 2 x 20 1b. Chin Ups — 2 x 5 Lats/Bi 1 2a. DB Pullover — 3 x 20 2b. Alternating Cross Body Hammer Curls — 3 x 15 each Lats/Bi 2 3a. Neutral grip bottom half to full rep Lat Pulldown — 2 x 15 3b. Alternating Curls — 2 x 15 each Back/Core/Bi 4a. Single Arm DB High Plank Row — 3 x 20 each 4b. Narrow Grip EZ Bar Curl — 3 x 20 5. Seated Pause (3 sec hold) Rep Row — 2 x 15 6. Straight bar cable curl — 2 x 30/20/10 ***one set is all 60 reps. One big dropset. Start light, increase heavier each drop in reps!