Overview
This video introduces the first pull workout in a new bodybuilding-focused push-pull-legs series, highlighting six exercises targeting the back, rear delts, and biceps, with emphasis on exercise variety, mind-muscle connection, and minimalist powerlifting integration.
Program Differences and Philosophy
- New series is more bodybuilding-focused compared to older power building routines.
- Emphasis on exercise variation and novel intensity techniques.
- Minimalist approach to squat, bench, and deadlift, with substitution options for more focus on hypertrophy.
Workout Warm-up and Structure
- Begin with a 5-minute treadmill or StairMaster warm-up, 10 arm circles/side, and 10 cable external rotations/side.
- Incorporates six total exercises: vertical pulls, horizontal pulls, stretching, and curls.
Exercise 1: Lat Pull Down with Feeder Sets
- Perform four feeder sets of 10 reps, gradually increasing weight and RPE to failure.
- Purpose is better mind-muscle connection and weight selection for failure sets.
- After first failure set, rest, then repeat to failure, followed by a mini drop set.
- Use consistent middle overhand grip; straps recommended for failure sets.
Exercise 2: Omni Grip Chest Supported Machine Row
- Three sets of 10–12 reps, changing grip each set (wide, closer, neutral/underhand).
- Any chest-supported row variation is suitable.
- Stresses importance of both vertical and horizontal pulls for full back development.
Exercise 3: Superset Dumbbell Pullovers & Static Lat Stretch
- Two sets of bottom half dumbbell lat pullovers, supersetted with single-arm static lat stretches (30 seconds/side).
- Focuses on working lats in a stretched position despite recent debate on pullover effectiveness.
- Advocates stretching lat at 7/10 intensity, alternating sides first in each superset.
Exercise 4: Omni Direction Face Pull
- Three sets of 12–15 reps, pulling from low to high, straight across, and high to low positions.
- Rationale is maximizing back development by varying angles for muscle engagement.
Exercise 5: Easy Bar Bicep Curl
- Three sets of 6–8 reps, emphasizing heavier weights and progressive overload.
- Occasional slight hip drive acceptable if negatives are controlled.
Exercise 6: Bottom Half Preacher Curl
- Two sets of 10–12 reps, performing partial reps only in stretched, lower half of the range.
- Cites a 2021 study supporting greater hypertrophy from training biceps at long muscle lengths.
- Recommend unilateral work: start with weaker arm to prevent asymmetry.
Program Details and Further Information
- Entire 12-week push-pull-legs program available for purchase, with 4-, 5-, and 6-day/week options.
- Video concludes with encouragement to like, subscribe, and check the description for more information.