If you remember from last week I shared that I started a new lifting routine doing a push, pull and accessory split. Last week I shared my push day routine and today I am giving you my pull day. I am only in week two of this program and I am still loving it. I feel muscle soreness in all the right spots and even though I am almost 18 weeks pregnant, I feel I am able to push just a little bit harder each week. However, I have been needing to stretch, foam roll and do more mobility exercises. I should have done more of those things pre pregnancy but I make sure and get them in now to aid in any muscle and joint soreness and tightness. I have also noticed that I have been recovering faster compared to other lifting programs I have done. Pre preggers lifting programs usually consisted of 4-5 days of lifting and I’ve now cut back to only 3 days.
I will be doing this rotation for at least 4 weeks and I am really only changing up my exercises weekly on my accessory days. If you want to see true changes to your body composition I highly recommend sticking to a routine for 4-6 weeks and follow the rotation with a deload week. I will be doing a deload week and will talk more about that then. For now, here is my pull day!
Pull Day
60-90 sec rest between sets
– Deadlifts 4×6-8
– Seated cable row (wide, narrow, normal grip) 3×8-10
– Barbell upright row 3×8-10
– DB or KB straight legged deadlift 3×8-10
Triset – slow and controlled 3×10-12
30 second rest between exercises
– Seated leg curl
– assisted pull-ups
– DB row