This is the Pull workout from the Metabolic Push Pull Legs plan. It trains Back, Shoulders, Biceps and Cardio across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Bent Over Row (Barbell) while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Bent Over Row (Barbell) | 3 × 10 |
 Lat Pulldown | 3 × 12 |
 Cable Row | 3 × 12 |
 Cable Face Pull | 3 × 12 |
 Barbell Bicep Curl | 3 × 15 |
 Burpee | 3 × 20 |
