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Day 4 of the Ho’omaka Workout Plan emphasizes pulling movements but still incorporate other muscle groups as well.
Note from Aipa: Pulling exercises are my favorite. When I noticed I wasn’t doing enough pulling movements at all, I began specializing my training programs to work on strengthening my back. This led to pulling days to be my favorite. In this workout, you have options to choose from. Honestly, if you don’t like to do pull ups or can’t do them at all, it may be a good time to start working on them.
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1. Deadlift 4 x 6
2A. Pull up or Lat Pulldown 3 x 8
2B. Bowler Squat 3 x 8/side
3A. KB or DB Row 3 x 12 (2s hold at top)
3B. MB Push ups 3 x 12
4A. Straight Arm Pulldown 3 x 12
4B. Tricep Pushdowns 3 x 12
5A. Face Pulls 3 x 12
5B. Skullcrushers 3 x12
Perform paired exercises as alternating sets. This means you perform the A exercise, rest of 30-45 seconds before you do the B exercises. Rest 30-45 seconds between exercises.
Week 2: Make sure to increase weight used from Week 1 by 5-10 lbs.
Week 3: On Pull-ups, during the last set, after the final rep. Rest for 5 seconds, then hold yourself up with chin above bar until failure, rest for another 5-10 seconds. Do it again. For KB or DB Row, perform three drop sets. Perform 12 reps, drop 10 lbs, perform 12 reps, drop 10 lbs, perform 12 more final reps.
Week 4: For exercice group 4 and 5, perform 4 sets and follow the same protocols as Week 3.
RELATED PROGRAM:
If you are looking for a full a more advanced program that covers 90-days and three different phases, you can read more about the Kū Strong 1.0 Program or Download the first 4-weeks of the Kū Strong 1.0 program for FREE to give it a test run.
