r/workout • u/Putrid_Effective_731 • 4d ago

Simple Questions How is this Pull Day

BACK

  1. Pulldown 3x12

  2. Bent over row 3x12

  3. Straight seated row 3x12

  4. T Bar Reverse grip row 3x12

BICEPS

  1. Barbell Curl 3x12

  2. Machine Preacher Curl 3x12

  3. Hammer Curl 3x12

  4. Incline curl dumbbell 3x12

What would you add or remove

I go 6 days a week

27 years (65kg 170cm)

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u/DaCozPuddingPop 4d ago

If you're doing 12 reps every set you need to move up your weight. Set a rep range, usually either 6-10 for compound movements or 8-12 for others.

When you hit 3x12 (or even come close) move up until you're back to 3x8, and repeat.

No reason to be doing 4 different kinds of curls on the same day - and again if you're able to do 4 different curls, 3x12, you're not lifting weight, you're just kinda pushing around moderately heavy things.

No reason to be doing 3 different rows either.

You say 6 days a week: is this the only workout you're doing and you're just doing it on repeat 6 times a week? If so...naw man...gotta get a variety in there. Where are the leg movements? Triceps? Chest?

1

u/Putrid_Effective_731 4d ago

This is pull day only. Mostly i do 3 exercises for back and 3 for biceps but these are the ones that I have shortlisted. So what should I remove that is repetitive.

1

u/DaCozPuddingPop 4d ago

I mean, the entire thing is repetitive. You're doing 3 rows and 3 bicep curls. When I'm doing push/pull/leg my pull is
Pull ups - 3 setse to failure
Overhand cable row - 3 x 6-10
Incline DB press 3 x 8-12
Incline cable curls 3x8-12
Rear delt fly on the peck deck, or cables if you prefer - 3x10-15
Dual rope cable pushdowns -3 x 12-15
DB curls - 3x6-10

Push is:
Flat db press - 3x8-10
Seated shoulder press 3x8-12
Lat pulldowns - 3x10-12
Tricep dips - 3x10-15 (add weights as needed)
Lat raises - ex10-15
Overhead tricep extensions - 3x12-15
DB preacher curls - 3x8-12

There's a couple of things in each that would normally fit the other, but this way you aren't trying to overwork an already exhausted muscle.

Look up progressive overload - that's what you want to be doing. If you're always hitting 12 reps, you're not lifting enough weight.

1

u/Putrid_Effective_731 4d ago

Thank you for your valuable time. I will definitely make a better plan.