Pull muscle maker
By Luke Zocchi
Luke is pitting bodyweight vs gravity to build your pull muscles.
This is an Intermediate to Advanced level workout.
Ensure pull-up bar and suspension straps are safely installed before you begin.
You can complete this workout using your own equipment, or get the full experience by accessing the Centr range of fitness kits and accessories. Learn more at shop.centr.com.
Time
30 MIN
Equipment
Pull-up bar • Suspension strap
Targets
Back • Biceps • Shoulders
Ready to build
Get your joints, muscles and mind into the workout zone.
Warm-up
Get up & go
Control your tempo for maximum pull-up bar gains.
Round 1
Level up
Switch focus to the downward movement of pull-ups to increase strength.
Round 2
Power move
Keep your knees soft.
Round 3
Back to work
Hit your back from every angle.
Round 4
Taking shape
Feel the squeeze between your shoulder blades as you form the Y.
Round 5
Flex time
Zoom in on your biceps to finish with a big pump.
Round 6
Clock off
Kickstart your recovery with targeted stretches.
Cool down
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