Adam's Workout

We recently caught up with Adam, a gym member at Inspire, and asked him about his usual routine in the gym and what he does to keep fit. Today was ‘upper body pull day’.

What is a pull workout?

A pull workout is a style of training that concentrates on pulling motions which are used to train the body’s pulling muscles.

You may notice a lot of bodybuilders and athletes favour this type of training because it’s been noted to optimise recovery time between workouts as well as help build a balanced physique.

The benefits of working out back and biceps

Your back is made up of several different muscles. These muscles support the spine, posture, and help you carry out daily life activities. Working out your back will help strengthen the muscles and ultimately support your whole structure which can help to prevent back injuries and pain.

Having a strong back and biceps, can help boost your sporting abilities and assist you in lifting heavier weights in the gym. Working both the back and biceps together also helps prevent overtraining and is a great idea if you have little time, but want to work those larger muscles.

Give Adam’s routine a go

1. Bent over barbell rows – 4 sets of 12 reps

2. Wide grip lateral pull downs – 3 sets of 12 reps

3. Close grip lateral pull downs – 3 sets of 10 reps

4. Cable straight arm pull downs– 3 sets of 8 reps

5. Reverse cable machine fly – 4 sets of 12 reps

6. Superset:

Dumbbell single arm rows– 3 sets of 8 reps

Dumbbell bicep curls – 3 sets of 12 reps per arm

Understanding set, reps and supersets

Reps and sets: Reps is short for repetitions, and it refers to the number of times that you perform an exercise, whereas sets tell you how many times you should repeat your reps. For example, if your workout plan had jumping jacks for 2 sets of 10 reps, you would do 10 jumping jacks, rest for a minute and then do another 10.

Supersets: A superset is when you alternate sets of two different exercises with no rest in between. In Adam’s workout he has performed one set of single arm rows before immediately moving onto 1 set of bicep curls. Adam would then take a rest before repeating the process again until all sets are completed.

What’s the point of supersets?

Performing supersets can add to the intensity of your workout however the main purpose of this technique is to speed up your workout time. So, if you ever find yourself in the gym, tight on time, why not give supersets a go.

Remember, you should always train responsibly, take your fitness level into consideration and always allow time for muscle rest. Our gym team are always on hand, and will happily support you in choosing a programme that is right for you. Just ask!  

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