OFFICIAL PLAN · FREE

ADERAP: Back Developer — Pulling Patterns

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Deadlift Row

  1. Deadlift
    DeadliftBack
  2. Barbell Row
    Barbell RowBack
  3. Pull-Up
    Pull-UpBack
  4. Bicycle CrunchCore

Vertical Pull

  1. Sumo Deadlift
    Sumo DeadliftBack
  2. Seated Cable Row
    Seated Cable RowBack
  3. Wide-Grip Pull-UpBack
  4. Lat Pulldown
    Lat PulldownBack

Hinge & Pull

  1. Romanian Deadlift
    Romanian DeadliftLegs
  2. Chest-Supported RowBack
  3. Chin-Up
    Chin-UpBack
  4. Face Pull
    Face PullShoulders

Horizontal & Vertical

  1. Deadlift
    DeadliftBack
  2. Cable Row
    Cable RowBack
  3. Pull-Up
    Pull-UpBack
  4. Rear Delt FlyShoulders
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