P5. the only PULL DAY Blueprint you need to build your back, biceps, & grip strength [video]

Watch the video episode on SubstackMy Pull Day Routines:Routine 1 (Upper - Back Focused):Assisted Pull Ups - Overhand GripSeated RowsIncline Bench Dumbbell RowsDumbbell ShrugsPreacher CurlsWrist CurlsRoutine 2 (Lat-Focused):Assisted Pull Ups - Overhand GripSeated RowsLat Pulldowns - Underhand GripDumbbell ShrugsRegular Bicep CurlsReverse Curls or Hammer CurlsTimestamps[[00:00] Introduction[01:40] Defining the Pull Day Training Split[03:09] Principles of Routine Design: Hypertrophy Focus[04:05] Workout Structure: Compound, Isolation, and Forearm Selection[05:23] Maximizing Muscle Growth: Techniques and Rep Ranges[07:35] Compound Exercise Breakdown: Assisted Pull-ups[10:14] Compound Exercise Breakdown: Rear Delt Rows[12:13] Compound Exercise Breakdown: Lat Pulldowns[14:18] Isolation Exercise Breakdown: Rear Delt Flies[16:17] Isolation Exercise Breakdown: Biceps Curls[20:25] Forearm and Wrist Specific Exercises[21:40] Traps Exercise: Dumbbell Shrugs[22:58] Host's Personal Pull Day Routine 1[25:07] Host's Personal Pull Day Routine 2[27:36] Final Summary and Resources This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thekarthikramanan.com