Pull (Back, Biceps)

This workout focuses on pulling movements and highlights heavy compound movements. The center of the workout is the deadlift and the pull up. For pull movements proper positioning of the lower back and bracing the core is extremely important. Remember to warm up before working out and to always practice proper breathing and core stability during lifts.

Warm Up

Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest

There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help

If you need some help getting started, join our facebook group and our team and existing community would be happy to help!


Stay Strong,


MICHAEL WOOD, CSCS
Jefit Team