This machine pull day has 5 exercises and 16 sets in all. It's part of the 5-day machines-only and machines-only push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Machine Pull Day Workout Example
An example machine pull day for back, rear shoulders and biceps on machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 4 | 8 to 12 | 2 min | 1 to 2 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Chest-supported row machineUpper back, lats, bicepsSwap: Seated cable row | 3 | 10 to 12 | 1.5 min | 1 to 2 |
| Reverse pec deckRear shoulders, upper backSwap: Face pull | 3 | 12 to 15 | 1 min | 0 to 2 |
| Cable curlBicepsSwap: Machine preacher curl | 3 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- your gym has a cable station, a lat pulldown, a chest-supported row and a reverse pec deck
- you have about 45 to 55 minutes for the workout
- you want one workout for back, rear shoulders and biceps on machines
Common questions
How long does the machine pull day take?
The machine pull day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the machine pull day start with the lat pulldown?
In the machine pull day, the lat pulldown is the biggest lift, working your lats, upper back and biceps, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the cable curl come at the end, with 1 minute of rest.
What can I use instead of the reverse pec deck in the machine pull day?
The listed swap is face pull. It trains the same muscles (rear shoulders and upper back), so you can make the change and keep the rest of the machine pull day the same.
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