Ban's Day 2: Heavy Pull Power

Develop terrifying pulling strength — focus on your posterior chain, lats, and grip. Pull like a beast.

• 🏋️‍♂️ Deadlifts: 5 sets of 5 reps — Heavy working sets at 85–90% 1RM. Reset between reps.
• 💪 Barbell Rows: 4 sets of 8 reps — Keep your torso strict. No bouncing.
• 🏗 Weighted Pull-Ups: 4 sets of 6–8 reps — Full range, chest to bar.
• 🚜 T-Bar Rows: 3 sets of 10 reps — Wide grip and squeeze your back hard.
• 🖐 Farmer’s Carries: 3 sets of 30m — Grab heavy dumbbells or handles. Grip = power.
• 🔥 Cardio Finisher: 10 rounds: 20 sec jump rope sprint / 40 sec rest.

This is about force and grip dominance — you’ll feel it in your bones.