31 мая 2023 г. · Either 3-5 sets of pulldowns in the 10-12 rep range or a giant set of 50 reps of pull-ups. · 3-5 sets of either bent-over barbell rows or chest- ...

17 мар. 2018 г. · 2x15-20 single arm lat Pulldown to activate lats, 3x6-8 Heavy, Controlled Wide Grip Pullups, 3x10-12 Meadows Row or any kind of Row, 3x12-15 Lateral Pulldown.

27 июн. 2024 г. · Maybe one day you start with bent over rows and then do machine rows. Then your next pull day of the week, you do pull ups to start, then later ...

1 нояб. 2023 г. · Reduce overall volume by 1/2 to 2/3, push each set to failure, rest 3min between sets, do a pull day once every 4-7 days depending on recovery.

13 июн. 2023 г. · In my experience, 3x weighted pullups (or bodyweight at first), then 3 sets of rows do the job done for back in a day, if you go hard at them.

23 мая 2023 г. · Wide grip pulldown/pull-up, narrow grip reverse pulldown/chin-up, barbell or T-bar wide grip rows, narrow grip cable or dumbbell rows. Add rear ...

24 авг. 2024 г. · Make sure your wrists are straight while you're curling. Many people curl their wrist at the top. Make sure to have a slow eccentric (2-3 secs).