Weekly Workout 17

MP Weekly Workout 17

Pull (Back + Bicep Focus)

• Phase 1: Activation (Connect the Lats)

• Phase 2: Heavy Pull (Build Thickness)

• Phase 3: Shape + Detail (Upper Back & Rear Delts)

• Phase 4: Biceps Finisher (Full Arm Overload)

Phase 1: Activation

• Scapular lat pulldowns

  • 3 sets x 12–15 reps

  • No elbow bend—only shoulder movement.

• Straight-Arm Rope Pulldown

  • 3 sets x 12–15 reps

  • Pause 1 second at full contraction.

Phase 2: Heavy Pull

• Pendlay Row (Explosive Start Position)

  • 4 sets x 6–8 reps

  • Reset each rep from the floor.

• Chest-Supported Dumbbell Row

  • 3 sets x 8–10 reps

  • Slow eccentric (3 seconds down).

• Neutral-Grip Lat Pulldown (Pause Rep Method)

  • 3 sets x 8–12 reps

  • Pause at bottom for 1 second every rep.

Phase 3: Shape + Detail

• Cable Face Pull ➔ Rear Delt Fly Combo

  • 3 sets x 12+12 (back-to-back)

  • No rest between movements.

• Single-Arm Cable Row (Cross Body Pull)

  • 3 sets x 10–12 each side

  • Pull towards opposite hip.

Phase 4: Biceps Finisher

• EZ Bar Curl (Tempo Control)

  • 3 sets x 8–10 reps

  • 3-second lowering phase.

• Incline Dumbbell Curl

  • 3 sets x 10–12 reps

  • Full stretch at bottom.

• Hammer Curl Mechanical Drop Set

  • 2 rounds total:

    • Strict hammer curls x 10

    • Partial reps x 10

    • Hold squeeze x 20 seconds

Optional Finisher

• Dead Hang Lat Stretch

  • 2 rounds x 30–45 seconds

  • Focus on full spinal decompression and lat stretch.