Pull, It's Cool! (w calves & abs)

Here, I'll walk you through a sample pull workout that's designed to target various back muscles, engage the biceps, and activate the rear delts. 
To get the most out of this pull day routine, it's essential to grasp the overall structure.
The initial four exercises will alternate between vertical pulling movements and horizontal rowing movements.

This rotation not only allows us to work our back muscles from different angles but also prevents overstrain on stabilizer muscles, promoting a balanced and effective workout.

In the second part of the session, we'll incorporate three accessory movements tailored to target smaller muscle groups and ensure a well-rounded training experience. 
We also do a small part of calves volume in this workout.

To wrap things up, we'll finish the workout with an engaging abs circuit designed to challenge and engage the entire core, leaving you with a complete and satisfying training session.

Warmup
Pull over with cable
15 reps
2 sets
1’ rest

Superset
Barbbell row
10-12 reps
Rear delts
20 reps
3 sets
1’30’’ rest between superset

Biset
Horizontal single barbbell row
12 reps
Cable row
15 reps
3 sets
1’ rest between bisets

Superset
Deadlift
15 reps
Alternating biceps curl
15 reps
1’30

Standing unilateral calf w step
3 sets
20 reps
30’’ after both sides 

Abs circuit:
Sit ups
Scissors
Side kick
3 sets
20 reps each
30’’ rest between circuit