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1. Lat Pulldown
3 sets · 8–12 reps · 120 sec rest
Pull the bar toward upper chest while keeping ribs down. Avoid swinging or pulling behind the neck.
Technique & media ↗WEEK 2 · DAY 2
Pull A
Week 2 · lats, mid back, rear delts and biceps.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Chest-Supported Row
3 sets · 8–12 reps · 120 sec rest
Keep chest supported, pull elbows toward hips and pause briefly without shrugging.
Technique & media ↗🏋️
3. EZ-Bar Curl
3 sets · 8–12 reps · 75 sec rest
Keep elbows near your sides and lower slowly without swinging.
Technique & media ↗