This post is the second of a 3 post series. I will be walking you through a push-pull-legs split workout routine. Each day of the 3 day cycle you will focus on one movement group. Today we will be focusing on pull movements.

Find the Push Workout HERE

Leg Workout Coming June 19, 2017

Push Movements

A push movement is anything that resembles pushing away from you with your upper body.
Muscle groups targeted: chest, triceps, front delts & some traps

Pull Movements

A pull movement is anything that resembles pulling towards you with your upper body.
Muscle groups targeted: back, biceps, rear delts & some traps

Leg Movements

A leg movement is anything that uses your lower body.
Muscle groups targets: quadriceps, hamstrings, glutes, calves & some lower back

For for more free workouts like this one, check out the workout page!

Before your workout begins, make sure you have your post workout fuel ready to go!

After tearing down your muscles, you need time to recover.  Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.

To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!

Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!

Learn more about the different proteins that Vega offers in THIS POST.

Your pre-workout fuel is just as important as your post-workout fuel!

Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.

The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.

Want more workouts?

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Pull Workout: push-pull-leg split

Workout Details

Warm Up

Warm up your back and bicep muscles with 4 sets of 10 pull ups. Use the assisted machine or a resistance band if needed.

Superset 1

Use the seated cable row machine to complete 20 rows. Then use a dumbbell to move directly into the single arm bench rows.

Superset 2

Use a rope connection and set the cable at the lowest setting. Bend slightly at the hips and pull the cable towards your face while keeping your elbows out. Then adjust your grip and move directly into the cable hammer curls.

Superset 3

Use a double cable machine for the rear delt flys. Start facing the machine with your arms in front and pull the cables performing a ‘fly’ while squeezing your back. After completing 20 reps move into the barbell drag curls. Drag curls just means that you keep the barbell close to your body allowing your elbows to move rather than keeping them stable.

Superset 4

Head over the the lat pulldown machine or cable machine and start with a wide grip. After 20 reps move directly into the reverse grip at shoulder width apart.


Complete 20 alternating dumbbell curls (on each arm) for a total of 4 sets. If you start to lose your form as you move through the sets, drop your weight.

If you’re looking for a new plant based protein, read more about Vega protein supplements in this post: Top Vegan Protein Supplements – Easy for Travel

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