- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Preacher bar preacher curl narrow grip

Day 2 Week 1
(Pull Day)

James

Jatin

Day 1 Week 1
(Push Day)

Day 3 Week 1 
(Conditioning)

Day 4 Week 1
(Lower Body)

Day 5 Week 1
(Upper Body)

Day 6 Week 1
(Long Run)

Day 1 Week 2
(Push Day)

Day 2 Week 2
(Pull Day)

Day 3 Week 2
(Conditioning)

Day 4 Week 2
(Lower Body)

Day 5 Week 2
(Upper Body)

Day 6 Week 2 
(Long Run)

Day 1 Week 3 
(Push Day)

Day 2 Week 3 
(Pull Day)

Day 3 Week 3
(Conditioning)

Day 4 Week 3 
(Lower Body)

Day 5 Week 3
(Upper Body)

Day 6 Week 3
(Long Run)

Day 1 Week 4
(Push Day)

Day 2 Week 4
(Pull Day)

Day 3 Week 4 
(Conditioning)

Day 4 Week 4
(Lower Body)

Day 5 Week 4
(Upper Body)

Day 6 Week 4
(Long run)

Day 2 Week 1 (Pull Day)

More workouts from Samuel Sacal