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    Pamstrong - Week 1 Pull

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    Sondos
    The document outlines the exercises and routine for Week 1 of Pamela Reif's PULL workout plan. It includes exercises like lat pulldowns, bicep curls, rowing, and hyperextensions. Each exercise lists the number of warm up and working sets and recommended repetitions. Stretching exercises are also included at the end.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Pamstrong - Week 1 Pull

    Uploaded by

    Sondos
    3K views2 pages
    The document outlines the exercises and routine for Week 1 of Pamela Reif's PULL workout plan. It includes exercises like lat pulldowns, bicep curls, rowing, and hyperextensions. Each exercise lists the number of warm up and working sets and recommended repetitions. Stretching exercises are also included at the end.

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    Pamstrong

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    The document outlines the exercises and routine for Week 1 of Pamela Reif's PULL workout plan. It includes exercises like lat pulldowns, bicep curls, rowing, and hyperextensions. Each exercise lists the number of warm up and working sets and recommended repetitions. Stretching exercises are also included at the end.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views2 pages

    Pamstrong - Week 1 Pull

    Uploaded by

    Sondos
    The document outlines the exercises and routine for Week 1 of Pamela Reif's PULL workout plan. It includes exercises like lat pulldowns, bicep curls, rowing, and hyperextensions. Each exercise lists the number of warm up and working sets and recommended repetitions. Stretching exercises are also included at the end.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    1/2/2017 PAMSTRONG - Your path to the body of your dreams with Pamela Reif

    PULL - WEEK 1
    L e t ’s g o ! K e e p i n m i n d : B e f o r e y o u s t a r t y o u r w o r k o u t , r a i s e y o u r b o d y t e m p e r a t u r e a n d g e t y o u r c i r c u l a t i o n g o i n g . Yo u c a n d o t h a t b y g e t t i n g o n
    a cardio machine for 5 minutes - for instance, on the treadmill, the elliptical or stationar y bike. Also don’t forget to really do the stretching
    session below as it helps prevent muscle shortenings and stimulates the blood flow inside our muscles. We will add the abs exercises in the
    f o l l o w i n g w e e k . F o r n o w, y o u s h o u l d f o c u s o n a p r o p e r t e c h n i q u e a n d g i v e y o u r b o d y s o m e t i m e i n o r d e r t o g e t u s e d t o t h e n e w w o r k o u t p l a n .

    ( / S U B S C R I P T I O N S / PA M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / L A T- P U L L D O W N - T O - C H E S T )

    LAT PULLDOWN TO CHEST

    2 WARM-UP SETS

    3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)

    ( / S U B S C R I P T I O N S / PA M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / L A T- P U L L D O W N - T O - C H E S T )

    (/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / L A T - P U L L D O W N - T O -
    C H E ST ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -

    G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / L A T- P U L L D O W N - T O - C H E S T )

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / D U M B B E L L- B I C E P- CU R LS )

    DUMBBELL BICEP CURLS

    3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / D U M B B E L L- B I C E P- CU R LS )

    (/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / D U M B B E L L - B I C E P -
    CU R LS ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -

    GYM/WEEKS/1/WORKOUTS/PULL/EXERCISES/DUMBBELL-BICEP-CURLS)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / O N E - A R M - D U M B B E L L- R O W )

    ONE-ARM DUMBBELL ROW

    1 WARM-UP SET

    https://www.pamstrong.com/subscriptions/pamstrong-gym/weeks/1/workouts/pull 1/2
    1/2/2017 PAMSTRONG - Your path to the body of your dreams with Pamela Reif

    3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / O N E - A R M - D U M B B E L L- R O W )

    (/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / O N E - A R M - D U M B B E L L -
    R O W ) D E TA I LS & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / O N E -

    ARM-DUMBBELL-ROW)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / H Y P E R E XT E N S I O N S )

    HYPEREXTENSIONS

    1 WARM-UP SET

    3 SETS OF 8-12 REPETITIONS (90 SECS REST BETWEEN SETS)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / E X E R C I S E S / H Y P E R E XT E N S I O N S )

    (/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / E X E R C I S E S / H Y P E R E X T E N S I O N S ) D E T A I L S
    & V I D E O ( / S U BS C R I PT I O N S / PA M ST R O N G -

    GYM/WEEKS/1/WORKOUTS/PULL/EXERCISES/HYPEREXTENSIONS)

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / ST R E TC H I N G S / ST R E TC H I N G - P U L L )

    STRETCHING

    ( / S U BS C R I PT I O N S / PA M ST R O N G - G Y M / W E E KS / 1 / W O R KO U TS / P U L L / ST R E TC H I N G S / ST R E TC H I N G - P U L L )

    (/sU B S C R I P T I O N S / P A M S T R O N G - G Y M / W E E K S / 1 / W O R K O U T S / P U L L / S T R E T C H I N G S / S T R E T C H I N G -
    P U L L ) D E TA I LS & P H OTO S ( / S U BS C R I PT I O N S / PA M ST R O N G -

    GYM/WEEKS/1/WORKOUTS/PULL/STRETCHINGS/STRETCHING-PULL)

    INSTAGRAM (HTTPS://WWW.INSTAGRAM.COM/PAMSTRONGFITNESS/)

    FACEBOOK (HTTPS://WWW.FACEBOOK.COM/PAMSTRONGFITNESS/)

    CONTACT (/CONTACT) LEGAL NOTE (/LEGAL-NOTICE)

    TERMS OF SERVICE (/TERMS) PRIVACY NOTICE (/PRIVACY)

    https://www.pamstrong.com/subscriptions/pamstrong-gym/weeks/1/workouts/pull 2/2

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