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Pull Plan: Back & Abs
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Pull Plan: Back & Abs routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 2-day beginner, pull routine, designed to develop overall strength in the muscles making up the back and core. Day 1: Offers 7 exercises with a workout time of 55-minutes. Day 2: Includes 7 different exercises with a workout time of 51-minutes. Both workout sessions include 3-4 sets per exercise as well as 9 sets of abdominal work. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 51 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12,10 Reps
Machine Ab Crunch
2 Sets x 15,12 Reps
Cable Crunch Kneeling Rotation
2 Sets x 12,10 Reps
Day 2
Workout 2
Est. 45 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 10,8,6 Reps
Stability Ball Pull-In
3 Sets x 10,8,6 Reps
Seated Leg Tuck
3 Sets x 12,10,8 Reps
