Gym Trainer Ai
Trained With Ai
Phase 2 - Tuesday
Advanced
Pull Day
Back, Biceps & Grip Strength · 8 Exercises · ~50–55 min
Tap ► on any card to watch the exercise demo
Weighted Pull-ups
Back, Biceps
4-5 sets × 6-10 reps
Single-Arm Dumbbell Rows
Back, Lats
4 sets × 12-15 reps each side
Wide-Grip Lat Pulldowns
Lats, Upper Back
4 sets × 12-15 reps
Face Pulls
Rear Delts, Upper Back
4 sets × 15-20 reps
One-Arm Pull-up Negatives
Back, Biceps
4 sets × 3-5 reps each side
Kettlebell Swings
Back, Glutes, Core
4 sets × 20-25 reps
Weighted Dead Hangs
Grip Strength, Shoulders
4 sets × 45-60 sec
Renegade Rows (Weighted)
Back, Core, Shoulders
4 sets × 12-15 reps each side
Phase 2 - Advanced Pull Day Tips
- 🔥 Weighted Pull-ups: Phase 2 mein weighted variations add ho gaye hain — body ko progressive overload milega.
- 💪 One-Arm Pull-up Negatives: Advanced strength builder — agar complete nahi ho raha to 2 hands se negative karo.
- ⚡ Kettlebell Swings: Hip-driven explosive movement — posterior chain strengthen karta hai.
- 🏋️ Renegade Rows: Core stability + back strength — dono ek saath.
- 🛡️ Face Pulls: Posture aur shoulder health ke liye important — military mein injury prevention.