3-Day PPL Workout Routine. Day 2- Pull Workout (Back & Biceps)

3-Day PPL Workout Routine. Day 2- Pull Workout (Back & Biceps)
দিন 2- টান ওয়ার্কআউট (ব্যাক এবং বাইসেপ) || 3-দিনের পুশ পুল লেগস ওয়ার্কআউট রুটিন
Day 2- Pull Workout (Balik at Biceps) || 3-araw na Push Pull Legs Workout Routine
اليوم الثاني: تمرين السحب (الظهر والعضلة ذات الرأسين) || روتين تمرين "دفع وسحب الساقين" لمدة 3 أيام
दिन 2- पुल वर्कआउट (पीठ और बाइसेप्स) || 3-दिवसीय "पुश पुल लेग्स" वर्कआउट रूटीन
Hari 2- Latihan Tarik (Punggung & Bisep) || Rutinitas Latihan Dorong Tarik Kaki 3 Hari
Guyyaa 2ffaa: Sochii Harkisuu (Back & Biceps) || Guyyaa 3 Push Pull Legs Hojii Sochii qaamaa
Dia 2- Treino de Puxadas (Costas e Bíceps) || Rotina de treino Push Pull Legs de 3 dias
دن;2 - پل ورزش (بیک اینڈ بائسپس || 3 روزہ "پش پل ٹانگیں" ورزش کا معمول
🚩 Watch Our Popular Workout Plans Here- 👉👉https://www.youtube.com/@GymWorkoutTV

The 3-Day Push-Pull-Legs (PPL) workout routine is a popular split routine in the world of strength training and bodybuilding. It's designed to target different muscle groups on each day to ensure balanced muscle development.

0:00 Intro
0:08 Barbell Bent Over Row
0:42 Cable Reverse Grip Straight Back Seated High Row
1:17 Lever T-Bar Row
1:53 Barbell Curl
2:29 Dumbbell Incline Hammer Curl
3:05 Dumbbell Concentration Curl
3:47 Weighted Pull-Up

Follow 3-Day PPL “Push-Pull-Legs” Workout Routine: 👇👇
Monday – Day 1: Push - https://youtu.be/667Cezplr_4
Tuesday – Day Off
Wednesday – Day 2: Pull - https://youtu.be/lv7sDa2l7Vg
Thursday – Day Off
Friday – Day 3: Legs - https://youtu.be/ilSKxWF_rl0
Saturday – Day Off
Sunday – Day Off

1. Barbell Bent Over Row: This compound exercise targets the lats, middle back, and biceps. Start with your feet hip-width apart, knees slightly bent. Bend at your hips to lean forward while keeping your back straight. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Pull the barbell to your lower ribcage, squeezing your shoulder blades together as you lift. Lower the barbell back down with control.

2. Cable Reverse Grip Straight Back Seated High Row: This exercise primarily works the upper and middle back muscles. Sit down at a cable row machine with your legs extended and feet firmly planted. Grip the handle with a reverse (underhand) grip. Pull the handle towards your lower chest while keeping your back straight and shoulders back. Slowly release the weight back to the starting position.

3. Lever T-Bar Row: An excellent compound exercise that emphasizes the middle and lower back, creating thickness and strength. Load the T-bar row machine with the appropriate weight. Straddle the bar, bend at your hips to grasp the handles, and keep your back flat. Pull the handles towards your lower chest, squeezing your shoulder blades together at the top of the movement. Lower the handles back down under control.

4. Barbell Curl: A fundamental biceps exercise that isolates the front arm muscles. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands about shoulder-width apart. Keep your elbows close to your torso and curl the barbell upwards towards your chest while contracting your biceps. Lower the barbell back to the starting position.

5. Dumbbell Incline Hammer Curl: This variation of bicep curl targets the biceps brachii, brachialis, and brachioradialis. Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with a neutral (hammer) grip. Allow your arms to hang straight down, then curl the dumbbells upward while keeping your upper arms stationary. Lower the dumbbells back down under control.

6. Dumbbell Concentration Curl: An isolation exercise for the biceps that helps improve bicep peak and symmetry. Sit on a bench with your knees spread apart. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh, allowing your arm to fully extend. Curl the dumbbell upwards, contracting your biceps. Lower it back down with control.

7. Weighted Pull-Up: This exercise with added resistance targets the upper back, lats, and biceps, contributing to increased pulling strength. Attach a weight belt or use a weighted vest to add resistance to your pull-ups. Hang from a pull-up bar with your palms facing away and hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down with control.