Pull workout: Lat Pulldown, Cable Reverse-grip Straight Back Seated High Row and 8 more
A pull day of 10 exercises and 37 working sets, built by a SPLYT user and published without their name. It takes about 85 minutes and uses cable, machine and barbell.
Most of the work goes to the upper back (15 sets), lats (13 sets), biceps (9 sets). It opens with lat pulldown and finishes with dumbbell hammer curl.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Lat PulldownLats- Sets
- 10
- Reps
- 10
- Rest
- —
Cable Reverse-grip Straight Back Seated High RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Cable Lateral Pulldown With V-barLats- Sets
- 3
- Reps
- 10
- Rest
- —
Seated Cable RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Cable One Arm Straight Back High Row (Kneeling)Upper back- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Lever One Arm Lateral High RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Ez Barbell CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
37 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Questions
How many sets is this pull workout?
37 working sets across 10 exercises: 10 of lat pulldown, 3 of cable reverse-grip straight back seated high row, 3 of cable lateral pulldown with v-bar, 3 of seated cable row, 3 of cable one arm straight back high row (kneeling), 3 of lever seated row, 3 of lever one arm lateral high row, 3 of barbell curl, 3 of ez barbell curl and 3 of dumbbell hammer curl. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
- Pull workout: Lat Pulldown, Seated Cable Row and 3 more
- Back and Biceps workout: Pull-up, Barbell Bent Over Row and 5 more
- Upper Body workout: Cable Pushdown (With Rope Attachment), Overhead Triceps Stretch and 4 more
- Upper Body workout: Lat Pulldown, Dumbbell Reverse Grip Incline Bench Two Arm Row and 7 more
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.