Pull Day (GYM - RESILIENCE)

Exercise 1: Seated Cable Row

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Machine Chest Supported Row

Standing Cable Row

Exercise 2: Lat Pulldown

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Straight Arm Pulldown

Exercise 3: Standing Dumbbell Shrug

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Dumbbell Shoulder Press

Exercise 4: Standing Cable Face Pulls

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Cable Face Pulls

Exercise 5: Standing Dumbbell Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Machine Preacher Curl

Exercise 6: Machine Preacher Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Hammer Curl

Exercise 7: Plank

The goal is 2-3 minutes but start with just 30 seconds and work your way up! The lower back is a core muscle so you might feel it activating during the exercise. It's good to get blood flow and strengthen your low back but remember not to push yourself too hard! If this version is too difficult, try doing the plank with your elbows on the ground.

© BackUnbroken Program LLC

Medical Disclaimer: The information provided on this website is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns or conditions.