Duration: 28 minutes
For lifters building a strong, thick back and bigger arms.
The deadlift lays the foundation for the whole posterior chain, chin-ups and one-arm rows drive lat and mid-back growth, and shrugs, barbell curls and rear delt flys finish the traps, biceps and rear delts.
Progress: feel the back working rather than heaving the weight, and add load when you top the range.
Fits the pull day of a PPL or PPLUL split.