This day is utilized as an alternate to the push day on Saturdays previously discussed in the blog. This can be utilized on opposite weeks or when your upper body is too sore to complete the push day.
When focusing on this day just like the push maintain a light weight and higher reps to achieve peak blood flow in muscles already utilized throughout the week. This not only helps overall growth of the muscles but it also helps recovery.
Training Saturday- Pull Day
Before conducting training, properly warm up your shoulders and lower body. Complete arm circle rotations both forwards and backwards to warm up your shoulders. Then complete a couple sets of air squats to properly warm up your legs if you plan on deadlifting.
For the first exercise complete 3 sets of body weight pull ups until failure. This will give your back and arms blood flow before completing the other exercises.
Next complete seated rows at a wide grip variation utilizing light weight. Complete 4 sets of 12-15 reps.
Next complete 6 sets of deadlifts. If you have already deadlifted on your designated back day do not do these again. If you did not deadlift on the designated backs day go ahead and complete 6 sets of 4 reps for deadlifts.
On pull days it is a good idea to incorporate accessory exercises such as Bulgarian splitt squats, calf raises, hamstring curls and quad extensions.
First do a set of Bulgarian split squats with no weight. If you are more advanced go for 25+ reps on each leg. If you are not that advanced into a workout program aim for 12 reps on each leg or complete until you've reached failure.
Utilize a light weight super set with quad and hamstring extensions keeping the sets to 5 total sets for each. While completing these sets make sure you are completing at least 20 reps in total.
Finally add calf raises to the workout by splitting the variations between seated and standing calf raises. For the standing calf raises complete 4 sets of over 20 reps during each set. For the seated use a moderately heavy weight while completing 4 sets for a total of 12+ reps. These exercises should focus primarily on form and blood flow.
If any of your muscles are stills ore from exercises completed throughout the week tis a good idea to not target them and make sure they are fully recovered before preforming any exertion again. It typically takes a muscle group 72 hours to fully heal.
Another suggestion is incorporating two of the rest and recovery days on Saturday and Sunday if you notice you're not recovering well enough. Especially for beginners, if you're new to any workout plan your body is going to feel extremely sore. Give it time to rest to get the most out of every single workout.