The BEST Pull Workout for Muscle Growth (Back, Biceps, Rear Delts)

In a recent video, I gave you the best push workout for mass in which we hit the chest, shoulders, and triceps. In this video, I give you the pull workout variation to go along with it.

As the name suggests, a pull workout is a training routine that focuses on your pulling muscles (i.e. back, biceps, rear delts)

Now, this isn’t as simple as randomly hitting each of these muscles within the same workout. Instead, every exercise, ever set, and every rep target should be programmed strategically in order to get you the best results.

[PPL SERIES] PUSH WORKOUT FOR MUSCLE GROWTH

[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!

[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!

[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT

[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM

FOLLOW ALAIN ON INSTAGRAM:

CHECK OUT ALBY’S CHANNEL:

References

[phantom]

1) Deadlift - 5x5 0:58
2) Weighted pull ups - 3x6-8
3:13
3) Barbell row - 3x8-10
4:35
4) Machine rows - 3x10-12
5:35
5) Face pulls - 3x12-15
6:48
6) Barbell curls - 3x8-10
7:36
7) Bayesian curls - 3x10-12 8:18
Great video <3
did the timeline for myself feel free to use it :P

[jackmartin]

I thought he was going to start rapping at the beginning

[DmitryPolovka]

1) Deadlift - 5x5
2) Weighted pull ups - 3x6-8
3) Barbell row - 3x8-10
4) Machine rows - 3x10-12
5) Face pulls - 3x12-15
6) Barbell curls - 3x8-10
7) Bayesian curls - 3x10-12

[jahblessin]

The only fitness YouTube I watch. My gains are the best I’ve ever had thanks to this guy I’m so

[zeyadf]

I love how you get straight to the points

[unpopular.opinions]

deadlift 5X5
pull ups 3X6-8
barbell row 3X8-10
Machine row 3X10-12
Face pulls 3X10-12
Barbell curl 3X8-10
Bayesian curls 3X10-12


(Me personally would include rear delts on push day and add in a forearm exercise like reverse curls or farmer walk)

[osazuwaamayo]

This came out in the middle of me doing back day 🙌🏾

[rudy]

Perfect timing, today is back, bicep and trap day

[greg]

I watch a lot of workout vids...have come to the conclusion you have the most aesthetically pleasing physique...not too bulky...I'm a maturer male and accept I'll never look as good but I can still appreciate a superior body when I see one...😎

[acerlayague]

please do Upper/Lower Split Series thank you so much really appreciate your videos Sir!

[Sam_M]

Just did this workout in the gym, felt amazing. Thanks bro

[vijaybhoir]

Awaiting your Push and leg workout eagerly.

[vijaybhoir]

I have purchased you Bulk up book, scientifically proven workout specified in a book thank you bro

[DmitryPolovka]

Was waiting for THIS! Now all we gotta do is LEGS BAYBAY

[ricklathem]

Thanks for a solid workout with science to boost.

[inclineallday]

Good stuff bro! Just did pull day earlier and seeing this a bit late... but will be sure to try this out next!

[DailyMoney]

I love getting notifications from your videos

[banjokazuya]

You sound just like the Top 15 videos narrator Chills.

I love it

[adambellesheim]

This is my Monday pull workout! Love it!!

[TeamYouphoric]

You should give the one arm barbell row challenge a try.