Pull Workout with NO equipment
| Exercise | Sets | Reps | Comments |
| Pull-Up | 4-5 | 6-12 | Can be performed on anything with finger support (pull-up bar, chair, suspended broom stick). Get creative! |
| Inverted Row | 3-4 | 8-14 | Perform this with a chair. Climb underneath it and use the seat to support your fingers. |
| Single Arm Row | 4 | 10-20 each side | Use a weighted object (e.g. water bottle, backpack, suitcase). Fill the object up with what you want to make it more challenging! |
| Pull-Up Superman | 4 | 10-20 | Perform this on the ground. |
| Bicep Curl | 4-5 | 10-20 | Use a weighted object (e.g. water bottle, backpack, suitcase). Fill the object up with what you want to make it more challenging! |
| Hammer Curl | 4-5 | 10-20 | Use a weighted object (e.g. water bottle, backpack, suitcase). Fill the object up with what you want to make it more challenging! |
A pull workout focuses on two upper body parts: back and biceps.
IMPORTANT: When performing all these exercises, focus on your time under tension, i.e., the eccentric movement. For example, when completing a rep for the bicep curl, upon curling the weight up, allow yourself to fight gravity's push as you drop the weight. Don't just drop the weight and allow momentum to win. If you focus on the contraction at the top and the stretch at the bottom, you should be able to feel a deeper burn!
Rest for 30-60 seconds between each set and exercise.
Aim to complete this workout 2x/week alongside the Push/Pull/Leg Workout Program for maximum gains.
For cardio, attempt to walk 10,000 steps throughout the day. This could be completed with your friends by Zoom calling while walking indoors/outdoors together.