Lesson 16

Pull Day

Welcome to Lesson 16! Yeah!

Today we are building our second of 4 total workouts. We don’t need to get into the gym yet (that’s for Lesson 19), but if you want to get a head start, go ahead! Today is a great day for Pull Day!

tl;dr - Today we build a Pull Day. Our primary lifts are the Deadlift and Bent-Over Row!

Today we are adding resistance to our pulling motions - ie, resistance is active while we move something away from our body, towards it. Our two primary Pull Day lifts are the Deadlift and Bent-Over Row.

Here is the program for today, and below we will actually build it into Fitness Frenzy. Don’t worry if you don't know how to do a particular exercise - Fitness Frenzy has reference gifs for each exercise in-app!

Rest 2 min between each set.

  • Deadlift 3 x 6-8 reps

  • Overhand Bent-Over Row 3 x 6-8 reps

  • Pullups 2 x Reps to Failure

  • Face Pull 3 x 10-12 reps

  • Cable Crunch 3 x 10-12 reps

So to build your Pull Day, follow the video below and finish with tapping “Complete TODOs” at the bottom!

  1. Tap on the dumbbell icon at the bottom left

  2. Tap ‘Build’

  3. Tap ‘Traditional’

  4. Set the name

    1. At the very top, tap ‘Enter Name’

    2. Enter in ‘Pull Day’

    3. Tap the ‘🔽’ to set the finish

  5. Add the exercises

    1. Tap the search box

    2. Enter exercise name

    3. Tap the ‘🔽’

    4. Drag over the exercise’s arrows icon to the target on the right labled ‘For Reps’

  6. Set the reps/time

    1. Tap the first row of the ‘Units’ box on the bottom left

    2. Enter in how many reps for the exercise

    3. Tap the ‘✔️’ to set

    4. Double-tap the reps on the right-side exercise you wish to set the reps for.

  7. Add a rest

    1. Clear the search box

    2. The first result should be “Rest”

    3. Drag it over to where you want a rest

    4. To set the time follow step 6

  8. To save

    1. Double-tap the top-right save icon (floppy disk)

Build your Push Day! Keep logging, and keep striving to hit those macros!

TODOs

  • ☑️ Log your weight

  • ☑️ Log your food & try to hit your macros

  • ☑️ Log your habit

  • ☑️ Build your Pull Day

Complete TODOs Below

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Need Help? Contact Christian Here: Fitness Frenzy University Office Hours