Saturday
Pull Hypertrophy + Conditioning
Estimated Time
75-90 min
Session Preview
Pulldown, supported row, curls + incline walk
Intent
Chase back width and arm volume with stable row variations, then finish with easy conditioning that does not compete with recovery.
Back Width
Lat Pulldown
4 sets × 10-12
Chest Supported Row
4 sets × 10-12
Single Arm Cable Row
3 sets × 12
Rear Delts / Traps
Reverse Pec Deck
4 sets × 15
Dumbbell Shrugs
4 sets × 12
Biceps
EZ Bar Curl
4 sets × 8-12
Hammer Curl
3 sets × 12-15
Preacher Curl
3 sets × 12
Cardio
Treadmill Incline Walk
20-30 min
Keep the intensity low enough that the cardio supports work capacity instead of competing with growth.