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PULL DAY WORKOUT | BEGINNER ADVICE | Jason Wittrock


Metabolic Cooking - Fat Loss Cookbook



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WIDE GRIP PULLUPS
3 sets to failure

RACK PULLS
3 sets: 12-15, 10-12, 6-8 + single drop set

WIDE GRIP CABLE ROW
3 sets: 12-15, 10-12, 6-8 + single drop set

SINGLE ARM ROW MACHINE
3 sets: 12-15 each arm, 10-12 each arm, 6-8 each arm + single drop set

SHRUGS
3 sets: 12-15, 10-12, 6-8 + single drop set

ALTERNATING BICEP CURLS
3 sets: 8-10 each arm, 6-8 each arm, 4-6 each arm + single drop set

HAMMER CURLS
Run-the-Rack (10lb increments, heavy to light)

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Source: Credit goes to respacted author.


Metabolic Cooking - Fat Loss Cookbook

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25 Comments

  1. Love the video as I'm new to the push pull routine and this really explained and helped me get started πŸ™‚ definitely subscribing

  2. Thanks for the great workout. Could you explain the no. of reps. Cause some say go 5 rep, some say go higher than 12.

  3. Oh, man, the speech at the end. Thank you so much. I'm one of the noobs you talk about and I just loved it. Subscribed because of the amazing vibe. Cheers, happy new year!

  4. Im an Asian living in uk. I live in the rural parts so im the only Asian at my gym. I get intimidated by everyone else. They are all so advanced or they are born bigger. I feel like they be laughing at me, the skinny Asian guy trying to lift n grow muscles.

    I thank you for your vid on motivation and just getting in there and just doing it. I kept at it for 2 months and noticed maybe a slight change. Asian genes really arent helping I guess. But I think my arms are getting slightly bigger.

  5. Great tips and well explained. Made me think about my lifts more to get a better workout when I felt like I was hitting a plateau Thank you

  6. Never felt so much better as a newbie by someone who actually cares and gives such good advice. Thanks man much appreciated πŸ˜€

  7. music going off and on is kind of annoying. if you can fade it while you're talking, it would flow a lot better. keep up the great content!

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