P5. The Ultimate Pull Day Blueprint | The Syrax Guide to Back, Biceps, & Grip Strength

The Karthik R Podcast: Mind, Muscle and Meaning

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P5. The Ultimate Pull Day Blueprint | The Syrax Guide to Back, Biceps, & Grip Strength

Karthik R

Apr 06, 2024

Warriors, ditch those flimsy workouts and prepare to sculpt a back and biceps that demand respect! In this episode, we're building the ultimate Pull Day routine to unleash your inner beast.

We're not just hitting back and biceps – think total arm domination with forearm and wrist exercises for crushing grip strength.

My Pull Day Routines: Routine 1 (Upper - Back Focused): 1. Assisted Pull Ups - Overhand Grip 2. Seated Rows 3. Incline Bench Dumbbell Rows 4. Dumbbell Shrugs 5. Preacher Curls 6. Wrist Curls Routine 2 (Lat-Focused): 1. Assisted Pull Ups - Overhand Grip 2. Seated Rows 3. Lat Pulldowns - Underhand Grip 4. Dumbbell Shrugs 5. Regular Bicep Curls 6. Reverse Curls or Hammer Curls

Takeaways:

Pull Days ain't just for show – they build the foundation of total body strength.
Forearms and wrists neglected? That's a recipe for weakness. A true Pull Day trains your grip for beast-mode pulls.
Train for strength OR size: We'll cover strategies for both, so you can customize your attack.
Compound moves like pull-ups and rows are king, but isolation work adds the finishing touches for that sculpted look.
Consistency + perfect form = Gains. No shortcuts – we're in this for the long haul.

GRAB YOU FREE MANUALS HERE!

Spotify Timestamps

[00:00:00] Intro: Why Pull Day is NON-Negotiable

[00:03:13] Strength vs. Hypertrophy: Choose Your Path

[00:04:02] Exercise Arsenal: Building Your Pull Day Weapons

[00:05:26] Maximizing Gains

[00:06:30] Warm Up and Cool Down

[00:07:22] Recap of Exercises | Compound 1: Assisted Pull-Ups

[00:10:16] Compound 2: Incline-Bench Rear Delt Rows

[00:12:17] Compound 3: Lat Pulldowns

[00:14:31] Isolation 1: Rear Delt Flyes

[00:16:28] Isolation 2: Preacher Curls