Pull vertical. Scle smart. Load the arms.
STANDARD WARM-UP (8–10 MINUTES — NON-NEGOTIABLE)
1️⃣ Hip Mobility
Elevated 90/90 Hip Switch — 6 reps
Standard 90/90 Transitions — 6 / side
2️⃣ Rear-Delt / Scap Prep
Band Pull-Apart or Ring Face Pull — 15–20
Rear-Delt DB Fly (very light) — 12–15
3️⃣ General Heat
Easy Row or Bike — 2 minutes
4️⃣ Pull Prep
Scap Pull-Ups — 6
Light Ring Rows — 8
OPENING ENGINE PRIMER (ALL ATHLETES TOGETHER)
🚣 20-Calorie Row
→ immediately into
🚴 20-Calorie Bike
Pace: Strong but controlled
Rest: 2 minutes, then split into stations
MAIN WORKOUT — 3-ATHLETE STATION ROTATION
Each athlete starts at a different station
Rotate every 10 minutes
Complete all work at the station before rotating
🔁 STATION A — VERTICAL PULL SUPERSET (PRIMARY BACK WORK)
Superset — 5 rounds
A1. Neutral-Grip Lat Pulldown
8–12 reps
Neutral handles
Chest tall
Pull elbows toward ribs
2-second squeeze at the bottom
Control the return
A2. Australian Rows (Scale-Down / Volume Builder)
10–15 reps
Body straight like a plank
Chest to bar or rings
2-second squeeze at the top
Walk feet closer to increase difficulty
Rest: 45–60 seconds between rounds
Coaching Intent:
Lat pulldowns provide the primary vertical load.
Australian rows reinforce scapular control and allow volume without joint stress.
🔁 STATION B — HEAVY HORIZONTAL LOAD (BACK THICKNESS)
Superset — 4–5 rounds
B1. Heavy Single-Arm Dumbbell Row
6–8 reps per arm
Heavy load
1–2 sec pause at top
No torso rotation
Elbow pulls toward hip
B2. Dead Hang or Assisted Hang
30–60 seconds
Active shoulders
Grip stays honest
Rest: 60 seconds
Intent:
Build unilateral lat and upper-back thickness while challenging grip.
🔁 STATION C — BICEPS (STRICT & CONTROLLED)
Superset — 4 rounds
C1. Single-Arm Preacher Curls
8–10 reps per arm
Full extension at bottom
Upper arm fixed
Smooth tempo
C2. Incline Dumbbell Curls — HEAVY NEGATIVES
5–6 reps
5–6 second eccentric
Assist the concentric if needed
No shoulder drift
Rest: 60–75 seconds
Intent:
Direct elbow-flexor loading with long-head emphasis and tendon control.
OPTIONAL GROUP FINISHER (1 ROUND ONLY)
Neutral-Grip Pulldown Hold (mid-range) — max time
→ immediately into
30 alternating light DB curls (continuous)
COACHING NOTES
Station A is the priority: vertical pulling quality matters
Australian rows are not “extra” — they reinforce the main pull
If biceps feel fresh, rows were not heavy enough
Keep athletes consistent at their stations to avoid equipment pile-ups