Pull Day (GYM - UNLOADING)

For each exercise, choose a weight that’s challenging enough to make you fail around the target rep range. Click the down arrows to see alternative exercises.

Exercise 1: Chest-Supported Row

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Cable Row

Dumbbell 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: Seated Cable Face Pull

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Standing Cable Face Pull

Exercise 4: Seated DB Hammer Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Exercise 5: Preacher Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Incline Bicep Curls

© 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.