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Pull Day B

Pull Day B

Pull B — Bench & Bell PPL

12 exercises~40 min
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Warm-up

  • Jumping Jacks · 40s
  • Shoulder Rolls · 30s
  • Arm Circles · 35s
  • Scapular Pull-Aparts · 30s
  • Scapular Wall Slides · 30s

Exercises

  1. 1One-Arm Dumbbell Row4 sets · 10, 8, 8, 6
  2. 2Pull-up3 sets · 8, 8, 6
  3. 3Rear Delt Flye3 sets · 15, 12, 12
  4. 4Hammer Curl3 sets · 12, 10, 8
  5. 5Push-Up Plus2 sets · 15, 12
  6. 6Horse Stance1 round · 45s hold
  7. 7Seated Straddle Good Morning2 rounds · 8–10 reps
  8. 8Straddle Leg Lift2 rounds · 8–10 per side
  9. 9Straddle Leg Lift2 rounds · 8–10 per side
  10. 10Straddle Hover2 rounds · 3–5 hovers × 3 rounds
  11. 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
  12. 12Butterfly (Baddha Konasana)1 round · 60s hold

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