StrengthPull Day — Heavy
A 60-minute advanced heavy pull day for men. Push bent-over rows at four sets of six lead the strength work, kneeling cable high rows and incline bench rows build the mid and upper back, and reverse preacher plus overhead curls finish the arms.
Pull Day — Heavy at a glance
- Level
- Advanced
- Duration
- 60 minutes
- Exercises
- 5
- Estimated burn
- ~470 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Biceps
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Pull Day — Heavy
- 1Barbell push bent over row4 × 6
- 4 × 8
- 3 × 10
- 4 × 8
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Day — Heavy
Heavy rows first while the low back is fresh. Two minutes of rest on the sixes, 75 seconds after. Chest-supported rows later in the session keep the lower back out of it so the back muscles fail before the spine does.
Pull Day — Heavy — questions
How long does Pull Day — Heavy take?
About 60 minutes from the first set to the last. The session contains 5 exercises and burns roughly 470 kcal for an average trainee.
What equipment do you need for Pull Day — Heavy?
Gym machines and cables. The session is built around Barbell push bent over row, Cable High Row (kneeling), Cable Incline Bench Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Day — Heavy suitable for beginners?
Pull Day — Heavy is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Pull Day — Heavy work?
Back, Biceps. 5 exercises, starting with Barbell push bent over row, Cable High Row (kneeling), Cable Incline Bench Row.
Is Pull Day — Heavy free?
Yes. Pull Day — Heavy is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Pull Day — Heavy into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.