Pull rotation feedback

[Mike Cruz]

hi Joe..was wondering if you could give some feedback on a pull rotation that I put together based on reviewing previous content from you…each movement would be two working sets 5-8..8-12+ with the goal of logging the movements for progressive overload except in rotation 2 that has a superset… any feedback would be great. thank you again for all your help.

rotation 1
A1-single arm pulldowns
B1-chest supported t-bar lat row
C1-seated cable row variation
D1-one arm barbell row
E1-rack pull
F1-reverse pec Dec
G-bicep pump work

rotation 2

A1-hammer grip pulldown
B1-chest supported t-bar two upper back handle
C1-seated single arm cable row
D1-hammer strength single arm underhand row (not logging..rep 8-15ish)
D2-pullover (not logging 10-15..ISH)
E1-rear delt movement
F-pump work

[Joe]

hi Joe..was wondering if you could give some feedback on a pull rotation that I put together based on reviewing previous content from you…each movement would be two working sets 5-8..8-12+ with the goal of logging the movements for progressive overload except in rotation 2 that has a superset… any feedback would be great. thank you again for all your help.

rotation 1
A1-single arm pulldowns
B1-chest supported t-bar lat row
C1-seated cable row variation
D1-one arm barbell row
E1-rack pull
F1-reverse pec Dec
G-bicep pump work

rotation 2

A1-hammer grip pulldown
B1-chest supported t-bar two upper back handle
C1-seated single arm cable row
D1-hammer strength single arm underhand row (not logging..rep 8-15ish)
D2-pullover (not logging 10-15..ISH)
E1-rear delt movement
F-pump work

[Mike Cruz]

Thanks for the feedback Joe…

I was looking at my chest supported t-bar row and its a little different then the one you guys use.  It is the Precor Icarian T-bar row but the “lat handle” is more at an angle and biases the upper back and lat with the arm path that it causes…so more 50/50 lat upper back focus…

But taking what you said, would you say a more complete rotation with rep ranges that would cause good growth?

Rotation 1

A1-Single arm pulldown 5-8, 8-12

B1-Chest support t-bar row with biases more upper back and lat due to arm /hand path and position 5-8, 8-12 plus drop optional intensity technique

C1-Single arm cable row lat focus 5-8, 8-12

D1-Rack pull 5-8. 8-12

E1-Reverse Pec-Dec 5-8, 8-12 plus drop set for more volume

F-Triceps compound 5-8, 8-12 (id do a bicep focused movement on push day because don’t want fatigue limiting progress on those meat and potato movements)

G-Pump work for biceps

Rotation 2-

A1-Single arm pulldown 5-8, 8-12

B1-Chest support t-bar row Upper back focus 5-8, 8-12 with optional intensity technique

C1-One-arm barbell row 5-8, 8-12**

**C2-Pullover movement for pump work 10-15 after two working logged sets of C1

D1-Reverse pec-dec or other rear delt movement 5-8, 8-12 plus drop set option

E1-Triceps compound 5-8, 8-12

G1-Pump work for biceps

I appreciate the feedback man

Thank you!

[Joe]

Mike Cruz wrote:

Thanks for the feedback Joe…

I was looking at my chest supported t-bar row and its a little different then the one you guys use.  It is the Precor Icarian T-bar row but the “lat handle” is more at an angle and biases the upper back and lat with the arm that it causes…so more 50/50 lat upper back focus…

But taking what you said, would you say a more complete rotation with rep ranges that would cause good growth?

Rotation 1

A1-Single arm pulldown 5-8, 8-12

B1-Chest support t-bar row with biases more upper back and lat due to arm /hand and position 5-8, 8-12 plus drop optional intensity technique

C1-Single arm cable row lat focus 5-8, 8-12

D1-Rack pull 5-8. 8-12

E1-Reverse Pec-Dec 5-8, 8-12 plus drop set for more volume

F-Triceps compound 5-8, 8-12 (id do a bicep focused movement on push day because don’t want fatigue limiting progress on those meat and potato movements)

G-Pump work for biceps

Rotation 2-

A1-Single arm pulldown 5-8, 8-12

B1-Chest support t-bar row Upper back focus 5-8, 8-12 with optional intensity technique

C1-One-arm barbell row 5-8, 8-12**

**C2-Pullover movement for pump work 10-15 after two working logged sets of C1

D1-Reverse pec-dec or other rear delt movement 5-8, 8-12 plus drop set option

E1-Triceps compound 5-8, 8-12

G1-Pump work for biceps

I appreciate the feedback man

Thank you!

[Mike Cruz]

Efficiency is key so I totally get that aspect thank you for the response…Are the rep ranges ideal for growth? Is there a significant difference whether it’s 5-8..or 6-8 as a heavier set or is that also really splitting hairs? I just ask because I see you use both throughout all the previous workouts and just want to make sure I’m consistent instead of getting in my head about ranges

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