# Pull Strength & Back Development (Copy)

You'll build a stronger, wider back and bigger arms with focused pulling and bicep work. Three solid rounds of rows and curls will leave your back and arms feeling pumped and powerful.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 8 Full Body Circle
- 1 × 8 Leg Swing (Front & Side)

## Main Workout

- **Superset · 3 rounds**
  - 10 Row (Vertical)
  - 12 Plank
- **Superset · 3 rounds**
  - 10 Row (Doorframe)
  - 20 Side Plank
- **Superset · 3 rounds**
  - 10 Plank Row
  - 12 Bicycle Crunch

## Cool-down

- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Chest Wall Stretch
- 1 × 45s Biceps Stretch