This is the Pull B workout from the Push Pull Legs plan. It trains Back, Shoulders and Biceps 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 90 seconds to 2 minutes 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) | 4 × 8 |
 Lat Pulldown | 3 × 10 |
 Dumbbell Row | 3 × 10 |
 Cable Face Pull | 3 × 10 |
 EZ Bar Bicep Curl | 3 × 12 |
 Concentration Curl | 3 × 12 |
