A lat-focused pull day starting with pull-ups and barbell rows using hook grip, then dumbbell lateral rows, chest-supported rear delt raises, and a biceps burnout of alternating curls into hammer curls. Finishes with 15 minutes on the treadmill at speed 3, incline 12.
What's up everybody, today I'm going to be going over my first pull day variation. It's going to be a lot more of my lat bias. With my pull days, I'm going to have one that is going to be more of my back bias and one that is more biased towards my rear delts and my biceps. So for this one, we're going to be really attacking our back hard, and we're going to start off with the way that I like to start off every single back day, and that's with doing pull-ups. I believe that pull-ups are the best exercise for gaining mass and getting a stronger back. Now, I know for most people, if you're not used to working out and you haven't been in the gym, pull-ups are going to be very difficult. And for the vast majority of people, your back is super atrophied. And one, it's not going to be very strong. And two, you probably have some extra body fat, which is going to make hoisting your entire body up a lot harder. So the way I do it is I like to start off and I almost use my pull-ups as like a warm-up where I'm just going to do 3 or 4 sets and I'm going to go till failure. And this is going to get my back activated. Now, if you cannot do full regular pull-ups, that's no problem at all. You still need to be doing them though. The good news is there's a ton of different assisted versions. As you can see in my gym, we have this assisted machine where it allows you to put on some weight and actually control how much assist there is. If you can't do regular pull-ups, I really recommend starting with something like this or doing a variation with resistant bands or having a partner kind of help assist you pushing you up. But do not neglect doing pull-ups. I really recommend starting off your workouts with these. The next exercise we're going to be doing is a barbell row. So as you can see here, I'm using the Smith machine. I will switch back and forth between just using a barbell and the Smith machine. I like to switch between the two because I feel like it's a little bit different of an exercise on both, and I just like to change it up every once in a while. With this, I really want you to focus on number one, treating your hands like hooks. For me, it's very beneficial for me not to use my thumbs, as you can see in the video. And to really focus on driving with your elbows. When I started focusing on treating my hands like hooks and driving with my elbows is when I really noticed to start to feel it in my back a lot more. And that mind-muscle connection is going to be the most important thing for actually building your back. Now I've gotten to the point where I can feel it so well, and you just start to get so much better of a back pump. For the longest time, I was so unable to feel a lot of these back workouts, and I just realized it was because I was doing them in incorrectly, which brings us to the next workout, which is going to be a dumbbell lateral row. So with these, this is one of the most common exercises that I see people doing incorrectly in the gym. And I know firsthand because I was doing them wrong for my first few years of working out. I used to hate this exercise because I felt like I could never feel it. And until I made this one simple change, now I love the workout. So with this, you'll see a lot of people, they're kind of driving and just coming to the middle. Really you need to be focused on coming towards your hip. So now if we see here in the video is I'm pulling the dumbbell up into my hip. Remember, focusing on hands being hooks and focus on driving with your elbow. And when you bring the dumbbell up to your hip, this is going to engage more of your lat and you're going to feel the workout a lot more. Again, make sure that we're driving up to our hip, not towards the middle of our body. Once you make this change, I guarantee that you'll start to enjoy this workout a lot more. The next workout we have from the lineup is going to be for our rear delts. With rear delts, there are a ton of different variations that I like to do. This is my favorite one where I'm kind of doing a chest supported using one of these adjustable benches. Put it up on an incline, lay on top of it, and then you can keep your feet on the ground. I like to just kind of like bring them up so I know that I'm just using only my shoulders during the workout. With this, this is going to be my only rear delt exercise that I'm doing on this day. I would just want to burn out every single set until failure. I really want to exhaust my rear delts. I think that rear delts are one of the most slept on parts of the body, and it makes your physique look so much better. One thing you'll notice throughout all of these videos is I'm hitting my rear delts all the time. It's one of my weak points, and I'm really looking to improve my physique by getting better rear delts. The final workout we're going to do today is going to be for our biceps. So this will be our only bicep workout, and this— what I like to do is again another burnout where I'm going to do alternating bicep curls until failure, and then immediately once I have gone to failure, I'm going to switch over and do hammer curls again until failure. I have found this is what my biceps respond to the best, and I really enjoy doing these at the end of my workout. You guys will see in my next pull day variation, it is going to have more bicep and more rear delt workouts, whereas it's not just all back. That wraps up all the strength training I will do on this first pull day. Now you'll notice at the end of every single one of my workouts, I the 7 days a week is I'm going to do my 15 minutes of cardio. For this, I like to do 3 speed on 12 incline on the treadmill. It's super important that you do not touch any of the handlebars or anything like that when you are doing this exercise. Now, this starts off really difficult. When I first started it, I had to take breaks at 5 and 10 minutes. I couldn't even do it. And now I'm to the point where I like to just have my phone and I use this time to bust out some work or do some other things, and I just don't even think about it. Completely automatic. This is a game-changing workout that you need to add into your routine for a couple of reasons. Number one, you're going to burn some solid calories while you're walking on the treadmill. And number two, it's going to increase your metabolic rate throughout the day, so you're going to burn more calories while you're doing nothing. Last thing is it's a really moderate exercise where you're not going to be overexhausting yourself. It's going to make you hungrier throughout the day. Not to mention, you can use this time to get a lot of other things done. I found that I'm able to do some of my best work while I'm walking on the treadmill. That wraps up my first variation of my pull day. In the next videos, you're going to see both of my push day variations, my leg day, and my other pull day variation. If you guys enjoyed this video, make sure to give it a like, and to make sure that you're updated when those other videos come out, make sure to hit the bell and subscribe if you haven't already. If you know somebody who might be interested in seeing this video, copy the link and share with them now. And until next time, we'll see you guys on the next video.
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