Friday 28 January 2022

Workout Plan:

Friday – Deadies – Lower and Upper Body Pull Workout


To strengthen and develop lower and upper body pulling muscles, targeting the posterior chain and upper back, as well as shoulder and arm muscles.

Warm Up:

3 rounds:

  • 20 plate jumps
  • 10/10 KB suitcase deadlifts
  • 10 touch toes touch sky
  • 3/3 hip openers
  • 3 walk outs
  • 5 deadlifts (building weight)

Part A: Pull Week 2

Measure: Weight

Complete 4 sets of each circuit:

Circuit 1:

  • 10 Deadlifts @ 60-65% of 1RM
  • 10/10 KB push press

Circuit 2:

  • 8 strict pull-ups
  • 12 DB side raises

Circuit 3:

  • 12 Z-bar upright row (bell to hip)
  • 15 cal bike


AMRAP until X:58 of the hour:

  • 10 KB/DB sumo deadlifts (choose from 32/25/24/20 kg)
  • 30 shoulder taps


The purpose of the Friday – Deadies workout is to focus on strengthening and developing the lower and upper body pulling muscles. The workout targets the posterior chain muscles (glutes, hamstrings, and lower back) as well as the upper back, shoulder, and arm muscles. The combination of deadlifts, pull-ups, and various accessory exercises ensures a comprehensive workout that addresses multiple muscle groups for balanced development. The finisher with sumo deadlifts and shoulder taps adds an element of endurance and conditioning to the workout, further promoting muscle growth and definition.

Muscle Groups

The above workout targets the following muscle groups:

  1. Posterior Chain: This includes the glutes, hamstrings, and lower back muscles. Deadlifts, suitcase deadlifts, and sumo deadlifts in the workout target these muscle groups.
  2. Upper Back: The upper back muscles, including the latissimus dorsi, rhomboids, and trapezius, are targeted through exercises such as strict pull-ups and Z-bar upright rows.
  3. Shoulders: Deltoids are targeted through KB push press, DB side raises, and plate front raises.
  4. Biceps: The bicep muscles are engaged during exercises like strict pull-ups and Z-bar upright rows.
  5. Triceps: Triceps are activated in KB push press and as stabilizers in some of the other exercises.
  6. Core: The abdominal muscles and obliques are targeted through diagonal V-ups and mountain climbers in the workout, as well as providing stability and support during many of the other exercises.
  7. Calves: Calves are engaged during plate jumps and work as stabilizers in exercises like deadlifts.

Overall, the workout has a strong focus on the posterior chain and upper body pulling muscles while also engaging shoulder, arm, and core muscles.

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