Day 13 of 30

Pull And Arms

Back, biceps, rear delts • 45-60 min

Rest 60-90 seconds between working sets. If the gym is packed, swap to the closest machine or dumbbell version and keep moving.

Assisted pull-up or pulldown - 4 x 8-10

Chest-supported row - 4 x 10

Face pull - 3 x 12-15

Dumbbell curl - 3 x 10-12

Farmer carry - 3 x 40 seconds