# Pull Day (Back & Bicep)

## Workout

- 2 × 20-30s Arm Circle
- 2 × 12-15 Pull Apart - Resistance Band
- 2 × 10-12 Scapular Pull-Up
- 2 × 20-30s Dead Hang
- 4 × 6-10 Pull-Up
- 4 × 6-10 Chin-Up
- 3 × 10-15 Inverted Row
- 3 × 6-10 Close Grip Chin-Up - Pull Up Bar
- 3 × 8-12 Bodyweight Bicep Curl - Body Only
- 2 × 20-30s Dead Hang
- 2 × 20-30s Chin Up Hold
- 2 × 20-30s Lat Stretch
- 2 × 20-30s Shoulder Stretch (Cross-Body)
- 2 × 20-30s Bicep Wall Stretch - Body Only
- 2 × 20-30s Child's Pose
- 2 × 60-120s Forearm Stretch (Kneeling)