Training Program; Day 2

Day 2 of our split program. As you might except today will be PULL day, and for the most part we’ll be doing the exact opposing movements to what we did yesterday. We’re targeting the many large muscle groups in the back, the glutes (aka butt), hamstrings, posterior deltoid, and biceps.

Keep in mind the importance of good technique. Remember: the purpose of resistance training is not just to move as much weight as possible around by any means necessary like a big dumb meat head. The purpose is to force the most powerful muscle contraction possible, and to squeeze every last ounce of energy out of the targeted muscle group. To do this, we still want to use as much weight as possible, but while focussing on correct technique… like an educated, intelligent meat head.

Update: For the people training at home, here’s the At Home Pull Routine including video.

On to today’s routine.

Horizontal Pulling Movement.

Warm Up: Hanging Rows x 20.
The exact opposite to the push ups we did yesterday, hanging from the bar of the smith machine with a nice wide grip, and pulling up.

Seated Cable Row: Or really, which ever row machine you choose or have access to. Just like yesterday we shall start with a warm up set of 16 – 18 reps. Sitting up nice and straight with your chest up and shoulders back. Pull back hard to activate the back muscles, really squeeze those shoulder blades together, and then control the weight as you return to the starting position.

Now increase the weight for another 4 sets of 8 – 10 reps.
Rest for between 1.5 and 2 minutes between sets.

Accessory Exercise: Reverse Pec Dec Machine.
Not all pec dec machines have the reverse option, so do a Reverse Cable Fly instead if necessary. Keep your elbows up in line with your shoulders to target the rear deltoid muscle. 4 sets of 10 – 12 reps on this exercise, and between 1 and 1.5 minutes rest. Remember this one is about technique rather than power, so ease off on the weight and get the form right.

Lower Body.

Slightly different today, we will do a bodyweight / callisthenic circuit to target glutes (aka, your butt). These are a little undignified and look like something straight out of a 1980s aerobics video… but we need to switch those glutes on!

15 x Hip Rotation / “Clam Shell”.
15 x Hip Thrusts, do them 1 leg at a time once they get too easy.
15 x Hip Abduction / Side Leg Raise each leg.
Run through this 4 times, you can rest for a minute or two between circuits.

Legs / Pulling Exercise: Hamstring Curl Machine. 4 sets of 10 – 12 reps.
Opposing movement to the leg extensions we did yesterday. It makes sense, right?

Vertical Pulling Movement.

Latt Pulldown. 1 set of 16 – 18 to warm up, and then 4 sets of 8 – 10.
Exactly the same as we did for the other exercises; good posture, pull down hard to activate the back muscles, squeeze, and control the weight as your return to the starting position. We’re leaning back just slightly, and pulling the bar towards our collar bone / upper chest.

Accessory Exercise:
 Straight Arm Pulldown.
As always, chest up, shoulders back, control the weights in both directions and resist gravity on the way back down. 4 sets of 10 – 12.


Any bicep exercise you like. As we did for triceps yesterday, we’ll do 2 sets of 10 – 12, and then go a little lighter for 2 sets of 16 – 18 reps.

And that’s day 2!

Show your support: Please consider purchasing a DHPT Introduction To Resistance Training Program Card for just $5 to record your progress with this routine.

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