Inspired by my latest YouTube video, this is the way I like to train to take you from bodybuilding style, hypertrophy building muscle and strength then into conditioning.

With this pull workout, we're aiming to build muscle and sculpt the body, be functional but be jacked.

You can watch this workout in full on the YouTube link at the end of this email.

Pull Workout

T-Bar Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Iso Single Arm Machine Row

• 2 x sets of 10 reps (each arm)
• 1 x set 30 drop set (each arm)
• On the drop set, lower the weight every 10 reps

Double Arm Machine Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Pronated Dumbbell Rear Row

• Aiming for the rear delts
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Alternative Dumbbell Curls

• 1 x set of 10 reps (each arm)
• 1 x set of 15 reps (each arm)
• 1 x set of 20 reps (each arm)

Spider Curls

• Using an EZ bar
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Take a look at the workout in action with bodybuilder Joe Ballinger in my latest YouTube video.

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This is a generic workout shared with you from one of my own recent workouts. It is not intended to be prescriptive and may not suit you and your needs.

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