# Copy of "Pull Day"

Get ready to build a strong, wide back and powerful arms! This pull day flows from big compound lifts to targeted isolation work, finishing with core stability and a thorough stretch to keep you feeling great.

## Warm-Up

- 3 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate
- 2 × 10 Chest Expansion Stretch (Elbows Back)

## Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 12 Rear Delt Fly - Cable
- 3 × 12 Bicep Curl - Dumbbell
- 3 × 15 Flyes (Reverse) - Dumbbell

## Core

- 3 × 8 Dead Bug
- 2 × 30s Side Plank

## Cool Down

- 2 × 40s Lat Wall Stretch
- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 30s Biceps Stretch