Intermediate Pull Build Muscle Workout — Gym

Intermediate pull day workout for muscle gain, including compound and isolation exercises for back and biceps.

Level: intermediate · Muscle group: pull · Equipment: gym · Duration: 45 min

Exercise Breakdown (8 exercises)

  1. 1. Pull-ups (assisted if needed)
    3 sets · 8-12 reps · 60s rest
  2. 2. Barbell Rows
    3 sets · 8-12 reps · 60s rest
  3. 3. Lat Pulldowns
    3 sets · 10-12 reps · 60s rest
  4. 4. Seated Cable Rows
    3 sets · 10-12 reps · 60s rest
  5. 5. Dumbbell Bicep Curls
    3 sets · 10-12 reps · 45s rest
  6. 6. Face Pulls
    3 sets · 12-15 reps · 45s rest
  7. 7. Hanging Leg Raises
    3 sets · 10-15 reps · 45s rest
  8. 8. Static Lat Stretch
    1 sets · 30s per side reps · N/A rest

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