{"id":1561,"date":"2018-05-18T10:30:55","date_gmt":"2018-05-18T09:30:55","guid":{"rendered":"https:\/\/www.bulk.com\/ie\/the-core-ie\/?p=1561"},"modified":"2023-02-21T14:07:09","modified_gmt":"2023-02-21T14:07:09","slug":"pull-day-two-training-day-variations","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/ie\/the-core-ie\/pull-day-two-training-day-variations\/","title":{"rendered":"Pull Day: Two Training Day Variations"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Training each body part twice per week and not seeing the results you\u2019re after? Within this article I\u2019m going to provide you with my 2 \u201cPull\u201d workouts I complete every week which could help you push through that plateau.<\/p>\n<h2><strong>PUSH, PULL, LEGS ROUTINE<\/strong><\/h2>\n<p>In order to hit every muscle group twice per week, a popular method of combining muscle groups is to split up lower body movements, pushing movements and pulling movements. For each of these groups, I find the<strong> best way to maintain a variety of movements is to create 2 different sets of exercises for the same muscle group which can be carried out each week.<\/strong><\/p>\n<h2><strong>MOVEMENT PATTERN EXAMPLES<\/strong><\/h2>\n<ul>\n<li>Vertical Rows \u2013 Pull-Up, Lat-Pull-Down, Cable Pull-Over, Resistance Machine Vertical Lat-Pull-Down etc.<\/li>\n<li>Horizontal Rows \u2013 Bent-Over Barbell Row, Resistance Machine Seated Horizontal Row, Bent-Over Dumbbell Row, Dead-Row etc.<\/li>\n<li>Shoulder Accessories \u2013 Lateral Raise, Face-Pull, Rear-Delt Fly, Front Raise, Shrug Movements etc.<\/li>\n<li>Biceps \u2013 Barbell Curl, Cable Curl, Dumbbell Curl etc.<\/li>\n<\/ul>\n<p>When it comes to splitting up pulling movements into 2 different workouts, there are a few different combinations you can use. Including; <strong>vertical rows with biceps &amp; horizontal rows with shoulder accessories.<\/strong> Or, vice versa. However, I prefer to actually incorporate all of the movement types into both of my workouts and instead just alter the priority of the exercises.<\/p>\n<h2><strong>TWO DAY EXAMPLE MOVEMENT ROUTINE<\/strong><\/h2>\n<table id=\"tablepress-56\" class=\"tablepress tablepress-id-56\">\n<thead>\n<tr class=\"row-1 odd\">\n<th class=\"column-1\">Pull Day One<\/th>\n<th class=\"column-2\">Pull Day Two<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-hover\">\n<tr class=\"row-2 even\">\n<td class=\"column-1\">Vertical Movement<\/td>\n<td class=\"column-2\">Horizontal Movement<\/td>\n<\/tr>\n<tr class=\"row-3 odd\">\n<td class=\"column-1\">Vertical Movement<\/td>\n<td class=\"column-2\">Horizontal Movement<\/td>\n<\/tr>\n<tr class=\"row-4 even\">\n<td class=\"column-1\">Horizontal Movement<\/td>\n<td class=\"column-2\">Vertical Movement<\/td>\n<\/tr>\n<tr class=\"row-5 odd\">\n<td class=\"column-1\">Horizontal Movement<\/td>\n<td class=\"column-2\">Vertical Movement<\/td>\n<\/tr>\n<tr class=\"row-6 even\">\n<td class=\"column-1\">Shoulder Accessory<\/td>\n<td class=\"column-2\">Bicep Movement<\/td>\n<\/tr>\n<tr class=\"row-7 odd\">\n<td class=\"column-1\">Shoulder Accessory<\/td>\n<td class=\"column-2\">Bicep Movement<\/td>\n<\/tr>\n<tr class=\"row-8 even\">\n<td class=\"column-1\">Bicep Movement<\/td>\n<td class=\"column-2\">Shoulder Accessory<\/td>\n<\/tr>\n<tr class=\"row-9 odd\">\n<td class=\"column-1\">Bicep Movement<\/td>\n<td class=\"column-2\">Shoulder Accessory<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>By altering the order of my horizontal and vertical movements from day 1 to day 2, I <strong>prioritise different regions of my back<\/strong>; the same goes for performing bicep and shoulder accessory movements. I change these around so that I\u2019m not fatigued when hitting one area all of the time.<\/p>\n<p>As well as this, I\u2019ll also<strong> change the exercises I use for each of the training days, and differentiate the amount of repetitions based on the aim of my workout.<\/strong><\/p>\n<p>Below I\u2019ve given an example of 2 different pull-days I use. My current <strong>primary aim is to increase the strength of my back and biceps, and my secondary aim is to increase the size of my back and deltoids.<\/strong> With this being the case, my rep-ranges differentiate between the types of movement performed.<\/p>\n<h2><strong>TWO DAY EXAMPLE PULL DAY ROUTINE<\/strong><\/h2>\n<table id=\"tablepress-57\" class=\"tablepress tablepress-id-57\">\n<thead>\n<tr class=\"row-1 odd\">\n<th class=\"column-1\">Pull Day One<\/th>\n<th class=\"column-2\">Pull Day Two<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-hover\">\n<tr class=\"row-2 even\">\n<td class=\"column-1\">Lat Pull Down &#8211; 3 x 5-8<\/td>\n<td class=\"column-2\">Free-Standing Horizontal Cable Row &#8211; 3 x 5-8<\/td>\n<\/tr>\n<tr class=\"row-3 odd\">\n<td class=\"column-1\">Uni-Lateral Resistance Machine Vertical Row &#8211; 3 x 5-8<\/td>\n<td class=\"column-2\">Bent-Over Dumbbell Row &#8211; 3 x 5-8<\/td>\n<\/tr>\n<tr class=\"row-4 even\">\n<td class=\"column-1\">Bent-Over Barbell Row &#8211; 3 x 10-12<\/td>\n<td class=\"column-2\">Vertical Cable Pull-Over 3 x 10-12<\/td>\n<\/tr>\n<tr class=\"row-5 odd\">\n<td class=\"column-1\">Seated Cable Row &#8211; 3 x 10-12<\/td>\n<td class=\"column-2\">Bodyweight Pull-Up &#8211; 3 x 10-12<\/td>\n<\/tr>\n<tr class=\"row-6 even\">\n<td class=\"column-1\">Lateral Raise &#8211; 3 x 12-15<\/td>\n<td class=\"column-2\">Cable EZ Bar Bicep Curl &#8211; 3 x 6-10<\/td>\n<\/tr>\n<tr class=\"row-7 odd\">\n<td class=\"column-1\">Dumbbell Rear-Delt Fly &#8211; 3 x 12-15<\/td>\n<td class=\"column-2\">Dumbbell Hammer Curl &#8211; 3 x 6-10<\/td>\n<\/tr>\n<tr class=\"row-8 even\">\n<td class=\"column-1\">Dumbbell Bicep Curl &#8211; 3 x 6-10<\/td>\n<td class=\"column-2\">Cable Lateral Raise &#8211; 3 x 12-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>While the above table shows my base structure for my pull sessions, I also like to incorporate some super-sets (SS) to ensure I get enough volume in when training my biceps and shoulders.<\/p>\n<p><strong>Some supersets you should consider incorporating include:<\/strong><\/p>\n<ul>\n<li>Dumbbell Bicep Curl SS -&gt; High Cable (Rope) Face Pulls<\/li>\n<li>Cable Rope Bicep Curl SS -&gt; Dumbbell Shrugs<\/li>\n<li>Cable Lateral Raise SS -&gt; Dumbbell Rear-Delt Fly<\/li>\n<li>Resistance Machine Rear-Delt Fly SS -&gt; Bicep Barbell Curl<\/li>\n<li>Dumbbell Hammer Curl SS -&gt; Cable EZ Bar Bicep Curl<\/li>\n<\/ul>\n<h2><strong>TAKE HOME MESSAGE<\/strong><\/h2>\n<p><strong>Rotate between these two pull-day routines. Be sure to alter the rep ranges to suit your own goals!<\/strong><\/p>\n<h3><strong>Related Articles<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Looking for more inspiration and advice on how to stay on track with your fitness and nutrition goals? Our extensive library of articles covers a wide range of topics, from diet and nutrition to workout tips and beyond. Don&#8217;t miss out on valuable insights &#8211; explore our selection of related articles below:<\/span><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/10-essential-products-you-need-in-your-gym-bag\/\"><span style=\"font-weight: 400\">Essential Gym Bag Products<\/span><\/a><br \/>\n<a href=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/full-body-home-workout-with-bag\/\"><span style=\"font-weight: 400\">Full Body Home Workout<\/span><\/a><br \/>\n<a href=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/the-running-edit-marathon-advice-from-endurance-experts\/\"><span style=\"font-weight: 400\">Marathon Advice from Endurance Experts<\/span><\/a><br \/>\n<a href=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/shoulder-exercises-you-need-to-try\/\"><span style=\"font-weight: 400\">Best Shoulder Exercises<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Training each body part twice per week and not seeing the results you\u2019re after? Within this article I\u2019m going to provide you with my 2 \u201cPull\u201d workouts I complete&#8230;<\/p>\n","protected":false},"author":35,"featured_media":1562,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[821,822,823,824],"class_list":["post-1561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-exercise","tag-training-day-variations","tag-pull-day","tag-movement-pattern","tag-example-movement-routine"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/1561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/comments?post=1561"}],"version-history":[{"count":13,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/1561\/revisions"}],"predecessor-version":[{"id":18470,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/1561\/revisions\/18470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media\/1562"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media?parent=1561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/categories?post=1561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/tags?post=1561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}