BEST Pull Workout For MASSIVE GROWTH! (Back/Biceps/Rear Delts)
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- Опубликовано: 26 май 2021
- Alright today we are going over an incredible pull workout that will definitely get your back, rear delts and biceps growing!
Click Here to kick your own A** in the 30 Day Program click HERE: bit.ly/3igtiIF
One of the main reasons I wanted to make this is because I started to watch some of the top videos and realized I WOULD'NT Do any of those workouts or if I did.. I would be disappointed. It's not that they are bad, they just lack the intensity I like to train with and if you're trying to build muscle then you'll appreciate this one.
SETS & REPS:
V-Bar Pulldowns: (2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops
One Arm Row + One Arm High Elbow Row: 4 sets / 15 each
A** on the Wall High Elbow BB Row (SLOW): 4 sets / 15 - 20 reps
Deadlifts: 3 sets / 10, 30, 30
Reverse Straight Bar Cable Curl SS Cable Curl: 4 sets / Failure (at least 15 reps on each)
Single arm dumbbell (poor mans preacher): As many sets you can do without rest in between / at least 15 reps the first time
BACK WORKOUT To Get That WIDE & THICK V-Taper!
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#pullworkout #back #biceps
Sets + Reps in Description
Sets reps for stiff leg deadlifts boss?
All fantastic advice but so far lacking in how to deal with that awkward fart that creeps out during that first incline sit-up of the session......usually when flanked by the hottest lycra-clad bunnies in the gym. I await your pearls of wisdom with eager anticipation.
@@mikeburton7662 two words:
Acceptance and Pride
“Get After It....Get Growin’” will be the mantra for a million subs. I’m about to hit this with a classic Arnie style back/chest day. I figure I’ll substitute deads with rack pulls. Why? Turns out my back wants me to.
Speaking of, thoughts on you doing a push/pull day video with back & chest?
Oh. and Cards over Snakes tonight in Arizona 🤷🏻♂️🤙
Mate your an absolute breath of fresh air... So glad to have come across you, I did your back and rear delt routine pumped for 3 days 👍
I tried this. I got to the deadlifts. About halfway through the second set of thirty I had to throw up and seriously consider tracking Ryan down to kick him in the nuts
So, it wasn't just me then?
I leave dead lifts out do lower back extensions
Great work out hard,great pump
When he said 30 reps I shit myself.
😂😂😂
I come for the comedy and stick around for the knowledge
Fact
Agree 😂💪
Me too.
for me it was the other way round
Faxt
I did this workout today. It is a humbling experience. I dropped the weights in half to try to reach the high reps. The 2 sets of 30 deadlifts at the end were killer.
Yea I tried it too. Straight nasty. I didn't earn my 🥞.
1:17 V-Bar Pulldowns: (2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops
2:22 One Arm Row + One Arm High Elbow Row: 4 sets / 15 each
2:32 A** on the Wall High Elbow BB Row (SLOW): 4 sets / 15 - 20 reps
2:52 Deadlifts: 3 sets / 10, 30, 30
3:35 Reverse Straight Bar Cable Curl SS Cable Curl: 4 sets / Failure (at least 15 reps on each)
3:40 Single arm dumbbell (poor mans preacher): As many sets you can do without rest in between / at least 15 reps the first time
Cheers man
Thanks mate
Thank you bro💪
Slay
Life saver, Thanks brah
My passion for body building was renewed after a 3 year hiatus when I found this channel. I like the no nonsense approach. That doesn't limit the creativeness at all though; I've found so many new, unique, effective movements from this channel. Thanks Ryan!
Truly a humbling experience. So grateful I came across your channel on my fitness journey.
Hey Ryan,
I have managed to pack on more muscle watching your videos in the last year than the last 10 years combined. The methods you use to hit target muscles that I literally didn’t have has changed my body dramatically. I hope nothing but the best towards you and continued success, you have a way of instructing that is easy to understand and doesn’t make me feel like driving a screwdriver in my ear if I have to watch the video 20 times to “get it”. Thx
I’m right there as well. Massive gains over the last year
Gotta love that "how the F am I going to make it through this set" type of sets. Throwing Heavy weights around is satisfying BUT you know your done at 10. Dropping the weight a bit and increasing the set to 25-30 is a whole nother' beast when you've done 20 and STILL have a full 10 more to go....Meg's Army 👊
" but studies show 10 reps and 2 minutes blah blah"
I literally have turned off all of what I thought i knew and tries these high volume short rest sets and its been a real game changer.
i still wish he had gone with the name "the chodes"
Ryan's programme is a work of art.
A painful, relentless, crippling, overloading, work of art.
You'll laugh, you'll cry, you'll be unable to feed yourself or wipe your own holes - but its worth it.
2 Neil's agree 👍
well if you cant feed yourself, then you cant be in a calorie surplus.. then you cant grow 🤔
You ever tried to put on a hair and bone necklace after a crucial back and bicep workout.
@@douglaswims5763 Nope.
Is the all up and running? And whats it called
Your channel has to be my newfavorite!
Not only are your analogies awesome! But your workouts and suggestion on small tweaks to connect to the muscle have made a huge impact. Did you pull day today (added uprtight row superset with the 45 rows) and destroyed my back! Thanks for the tips!!
First thing first! Thank you for not taking 15 min vids explaining a few exercises, and thanks for explaining well enough to make people actually think and do for themselves!
You re a great teacher, Keep it up!
Loving the attitude, and just get it done mentality! combined with the reasoning, and logic....Enough said! I've incorporated several techniques, routines into my own personal workouts, and witnessed growth and overall knowledge on training. Thank You. Keep up the Awesome work.
"A heavy set of 10, into two sets of 30🙁 🙁🙁" funniest moment of silence ever, made more hilarious by the gentle piano in the background. Ryan, you've outdone yourself sir.
Not gonna lie after the first set of 30 i was making that exact same face and literally almost went home. It broke me
Absolutely hysterical as well as informative love these videos
Man! You have very quickly become my favorite fitness channels and RUclips personalities. Keep it up
Thanks for all the Great content man! Hands down best fittness channel in the game
Daaaamn completed this WO today (I did his "push" WO yesterday) and I am Soar!!! Can't lift my arms. I'm used to training heavy with low reps and this routine kicked my ass even with very low weights. Amazing. Shock the muscle
Great video. I love the humor and the training info. Really appreciate it
These workouts sound brutal... Cant wait to try them out!!
Thank You Ryan so much for making this 🔥🔥🔥🔥
Loving this guy more after every post lols ! Get after it Get growing !
Fantastic as always. Thank you.
Always the best videos and information
I needed this so badly....thanks for the video and can you please make complete series on push pull legs ?
Awesome as always
Thank you Ryan! This is a LOT BETTER than another video I saw. More importantly, just thinking about the exercises has me excited to get hurt..😨
Perfect timing. About to do a pull workout in a couple hours. Letsssssss gooooooooo!
Im glad he decided to do this video
Thank you. Love your content. Got your program and it hurts! Pain every day....can't keep up. I've been lifting for 30 years but never really felt "connection". Ego aside, I have made massive gains.
Great advice, I truly enjoy and have put into practice your principles
Bruh this is my first time seeing a vid of his, he’s funny AF but gives great advice at the same time. New follower here
That pancake joke
I can't even..
Made my life..
Fucking hell..
😂
LOL. Cracked me up too. :D
This is saved to my favorites!!! Thanks for the help.
Ohh God, just in time!!! I was just about to go to the gym and it is such a lovely coincidence to be my pull day too. Now I have a reference video to make things smoother. Looking forward to a "Push" video next.
Amazing thank you! Nailed it on the back pumps.
This workout is insane 🔥
Good stuff bro
I have Ryan's program. It's my first week and it is ROYALLY kicking my ass in a good way.
Absolute beast
This is gold
perfect timing. thank you.
This work out is ridiculous makes you wanna cry but once you get through it, its one of the best if not the best on yt
Thanks as always
Ryan I just did this for the first time this morning.
About halfway through the rows I found myself asking “is this even worth it?” Thanks for helping with the motivation to kick my a**
Now onto push tomorrow!
Great video! I could have used this yesterday, but I guess I can wait until my next pull day.
Thanks!
Ryan, love your videos and workouts. I have a lower back problem and it loves to remind me with pain daily. Can you do a workout for older guys like me that is trying to rebuild after 60+. Thanks Robert
I've been lifting for some years now. And I have never had so much sweat leave my body. 10/10
I just did it and I’m officially dead inside but I’m hyped I got it done
The knowledge got me interested, the intensity keeps me coming back. Deadlift 3x10/30/30 is insane! ☠️💀☠️
You're a Superhero man. Best workouts ever. Congratulations! You're the reason i started doing this also on my channel!
This was the first video I watched from this guy and I am now a subscriber! Lol love the attitude this guy has!
I’ve been watching you for over a year now and your sense of humor is unmatched! Lmaoo and your knowledge on the workouts is immaculate I’ve definitely gotten bigger since watching you Ryan keep growing !
Dude has to be the funniest fitness youtuber ever. Get entertainment and a dope ass workout, can't beat that shit!
Finished this just now, couldn’t even make it through the last preacher curls. Bravo sit
Bro I love your videos!!!
ANOTHER BANGER
Thank you man, cheers from Brasil
thanks for uploading
My gains are noticeable after following this channel.
Thanks
SNAP! I included a few of these movements and schemes into my next pull day(2days ago)…. I’ve never had lats this sore….Ever.
Much appreciated.
what exercises did you do for your lats? I've been trying to grow my lats but it's tough :'(
All the people who roll around with the “proud parents” car decal are those who disliked the video
Good shit
Thank Jesus... been waiting for this breakdown.
Holy deadlift🤯
I absolutely love your videos! I feel like you are the only one on the web that actually knows about the body and pin point what muscle you want! #getgrowin
Trust me, he is far from the only one. lol. Many of the worlds greatest body builders have youtube channels. And they are the best in the world at building a body.
I haven't laughed this hard in awhile my guy, you're hilarious. Appreciate the tips!
I tried it and it worked! Now I feel much better! I advise you!
Solid workout
Hey Ryan - really like the vids - could you do a small series focussing on guys over 50? Cheers Jack
Just did this made it to squats. Awesome workout!
😎 as always humor is on point! Great set!
This is a humbling and refreshing workout. You don't really know the term "hard workout" and "pumps" till you get here.
Just included this in my pull workout. Felt like I was gonna vom and or pass out. It was glorious.
Thanks
Hey man, thanks a lot for this effort and sharing to the community! Gotta tell my new fibers that you sent them
Best flippen content 💪🏾
I like this guy!
Ty
Man you have the best analogies
You're Awesome !!!
When you told your body to get it done an you'll feed it pancakes I laughed soo fucking loud 🤣 ... you are not the only one who does that
More push/pull/legs workouts please!!
hey ryan great content once again, btw why don’t you do a ppl vs bro split video?
🤜🤛enjoy this guy videos
Back is my favorite. Nice
Dumbells only please for push/pull!!!!!! Thatd be awesome
I'm a beginner and this is exactly what I needed u crazy beast..
Thank u
Hey bro I’m a 12- year old trying to get fit and my dad recommended this channel and so far it has been great I have been exercising for about 1-2 months now. Thanks for the content and keep it up👍
Keep in mind this dude's bro split pump style workouts are most effective if you're on gear. For beginners I'd focus more on compound movements, full body or push pull legs for the most effective strength progression.
@@44Ryan77 This is 2023, Ryan. It's safe to assume the kid's on the juice.
the pause was priceless 👏
And now im gonna wait for a push and legs version 🔥🥺
Hey Ryan, Have you ever thought of making a workout journal with the days exercises(plus advice"how to"), sets, and reps pre printed? It be nice to take your book in with me plug in some numbers so that I can keep track of everything.
He’s the man people 🤝
"you will know your done, cuz you will get like 2 reps" killled me
Could you do Upper // Lower please? Thank you very much for your videos! 👍🏼🙌🏼
The best trainer world🌎 wide 👌 !
Thank you,very useful for this 70 year old that won't give up.
I love you man
You should do a walkthrough of your home gym! Would be a great episode. Walkthrough of your equipment and why you picked it. Also, what you recommend. Just a thought.