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)

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