11/30/2025 Workout of the Day. Pull Session

Warm up: dead bugs x 2 sets

Ex 1: 10 Minute EMOM Pullups-10x3-5 reps per set, every minute on the minute

Ex 2: single arm rows-2x10-12

Ex 3: incline dumbbell curls-2x6-10

Ex 4: incline hammer curls-2x10-15

It took me less than 25 minutes.

I switched up my grip width between shoulder width, slightly outside shoulder width, and wide grip every other set during EMOM pullups.

Reps are low on pullups but each rep is perfect. Pause at the bottom. Pause at the top. Control the eccentric (lowering) phase. Initiate each rep with the lats – not the arms – and squeeze hard at the top of each rep. I'm going to ride out these EMOM pullups for a while longer than do a bodyweight rep max test in a couple months to assess progress. So far, I'm really enjoying the EMOM approach for pullups and pushups....and to a lesser extent, split squats.

After that things were pretty straight forward. Do 2-3 sets of a row exercise, 2-3 sets of a bicep exercise, and 2-3 sets of a forearm/secondary bicep exercise.

Incline hammer curls are an exercise that I seem to respond very well too. They're my "forearm" exercise of choice, but, they obviously give me some solid extra bicep volume, as well. Moreso than other forearm-focused exercises. But man, oh man, the incline hammer curls blow up my forearms. Any time I incorporate these for even just a couple months, my forearm development improves rapidly. And it's nice to thicken up the biceps a little extra, too, since we all know biceps are the most important – and often the most elusive – muscle in the world...

Don't take me too seriously, friends. If you do this session – which I recommend you do – work hard but focus on quality reps first, and foremost.

Regardless, do some training today and enjoy the gift of being able to exercise your body! It's a blessing.

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