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Pull-Focus Power Chipper

BackBicepsHamstringsCore

This workout is a high-volume chipper designed to fully fatigue your posterior chain and biceps. Because of the volume, break the movements into manageable sets early on to avoid hitting total muscle failure. Focus on a strong squeeze at the top of every row and pull-down, maintaining a flat back and engaged core throughout.

1. Pull Downs 35 reps
2. Dumbbell Row 35 reps
3. Single Leg Deadlift L 20 reps
4. Single Leg Deadlift R 20 reps
5. Upright Row 30 reps
6. Reverse Crunch 30 reps

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