#pulldayworkout

🍑 #vampx_ W/ @lizziebabyxxo • • • #chimney #wood #loft #decor #modelmaking #pulldayworkout #stockingsgirl #westcottlighting #westcott (at Beverly Hills, California) https://www.instagram.com/p/CTz4KyLJ4RZ/?utm_medium=tumblr

Book a personal training session with our team at: https://yourfitnesssolutions.com ======================================================== #PullDay #PullWorkout #PullDayMontage

Everything you’re going through will soon make sense and you will look back and be thankful that everything happened the way it did. Trust the changes that are happening in your life right now, even if it feels messy and scary. Aslong as you keeping moving forward, you’re on the right track. #backworkout #bicepsworkout #pulldayworkout #transformationtuesday #worktillnow #workoutoftheday #coach #nutrition #science #exercise #transformationjourney #whateverittakes (at Alive Fitness Studio) https://www.instagram.com/p/CQtoU2ttXug/?utm_medium=tumblr

Monday- leg day Tuesday-push day Wednesday-pull day Thursday-legs Friday- push #newworkouts #newgoals #pushdayworkout #chestandshoulders #pulldayworkout #backandbiceps #legsandbooty #planetfitness #crunchfitness #stairclimber #stayconsistent #keepgoing (at Planet Fitness) https://www.instagram.com/p/CLR7Dpog7lA/?igshid=m6wr5zuhgu8q

Back at it with #pulldayworkout and feeling great. Time for grocery shopping. #yourfavoritegamingchef https://www.instagram.com/p/CI1bCYnnk1g/?igshid=3bbwdiazksmu

Friday flex after a full-body @bfr_bands #pulldayworkout . . 4 out of 6 of my workouts during the week are currently 100% BFR. Adding size with less weight is a beautiful thing. . Have you tried BFR training yet? . . . . . #bfrtraining #occlusiontraining #bloodflowrestriction #hypertrophy #workoutathome #gainscity #nashvillefit #fitlifestyle #keto (at Nashville, Tennessee) https://www.instagram.com/p/B_GRAklgRge/?igshid=c2vur9ao5o92

Some Monday #workoutmotivation💪 ! Today's full-body pull workout. . For those who don't know, I do high-frequency training, alternating full-body push-focused days with full-body pull-focused days. I am sticking to this routine while cutting. This type of split, with double-progression reverse pyramid sets, are what I respond to best. That's why the vast majority of my training is structured like this. . A typical full-body pull day routine includes these types of movements for me. I also added what exercise I did today for each one.: . - A heavy loaded compound pull --- Rack Pulls . - A horizontal pull --- Machine Row . - A vertical pull --- Alternating Lat Pull Down . - Hamstrings --- Prone Leg Curls . - Rear Delts --- Rear Delt Crossover Cable Flys . - Biceps --- Preacher Curl . - Triceps --- Two Arm Cross-body Push Down (Currently doing biceps and triceps each day. Moderate intensity and volume). . . I increase the volume, and intensity, each week for 3 or 4 weeks, then run a deload for a week. My favorite way to do that is like this: . Week 1 3 reverse pyramid sets each movement. . Week 2 3 reverse pyramid sets + 1 burnout set each movement. . Week 3 4 reverse pyramid sets + 1 burnout set each movement. . Week 4 (depends on how I feel) 5 reverse pyramid sets +1 burnout set Or Deload week. 3 sets each movement using the max weight previously done on each set, with the reps at half. . Week 5 Deload (if not already done in week 4) . . Notes on sets: - Each set is taken 1 to 2 reps from failure. - Ramp-Up sets for the first 2 or 3 compound lifts. - Reverse Pyramid Working Sets --- Heaviest weight for first set - Goal is to to barely get between 6 to 8 reps. --- 2nd set. Weight reduced by 10-15% - goal is to barely get 8 to 10 reps. --- 3rd set. Weight reduced by another 10-15% from previous set. Goal is to barely get 10 to 12 reps. --- Use the same formula for extra reverse pyramid sets. Drop weight 10-15% and go for more reps. - Burnout Sets --- Drop weight 20-25% and crank out max reps (15+). . . . . . #ketoinglife #pulldayworkout #pullday #trainingprogram #highfrequencytraining #fullbody #ketoathlete #gymgrind #strengthgains #ketofam #ketoingmethod https://www.instagram.com/p/B16_g5Kgq8d/?igshid=1sm46vwspzntr