About this grind:
This one builds pulling strength, a bigger back, and grip power that would make a gorilla nervous. Great for posture and overall power production. If someone asks you to help them move furniture, congratulations, this is why.
1) Barbell Deadlifts – 4 sets of 6–8 reps
Focus on controlled depth, imagine sitting onto a tiny invisible chair. Push through your heels to engage the glutes and protect your knees.
 
2) Pull-Ups or Assisted Pull-Ups – 3 sets of max reps
Lead with the chest and pull elbows down. Don’t kick or swing. The best exercise for a wide back and superhero shape.
3) Bent-Over Rows (Barbell or DB) – 3 sets of 10 reps
Keep torso steady and pull to your lower ribs. Don’t jerk the weight, your back should do the work. Builds thickness and rear strength.
4) Seated Cable Row (narrow grip) – 3 sets of 12 reps
Pull and squeeze the shoulder blades tightly. Slow down on the return. Fantastic for mid-back detail and scapular control.
5) Barbell or Dumbbell Shrugs – 3 sets of 15 reps
Lift the shoulders vertically, don’t roll them. Think “ears to shoulders”. Builds trap size and heavy-carrier energy.
6) Face Pulls – 3 sets of 15 reps
Pull to the eyebrows, not the chest. This strengthens rear delts and rotator cuff support. Shoulder health and aesthetics, all in one.
Cooldown / Warm Down
Roll out upper back or stretch across the lat area. Spend time opening your chest to counteract all the pulling volume. Focus on slow breathing to relax everything.
