Day 2 — Pull Emphasis

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy Focus
Coach Rich

Lesson Overview

Today’s session focuses on pulling movements to build the back, biceps, and posterior chain while supporting overall muscle growth.

The priority is controlled reps, steady tension, and clean execution. This is how hypertrophy work stays effective without beating up your joints.

Hypertrophy Training Guidelines

• Goal: Build muscle, raise metabolism, improve body composition

• Tempo: 3 seconds on the lowering phase

• Rest: 45–75 seconds between sets

• Most sets stop 1–2 reps before failure

• Focus on muscle engagement, not momentum

Strength & Weights (≈45 Minutes)

Lat Pulldown

• 4 sets of 10 reps

Coaching Cues

• Pull chest toward the bar

• Keep torso tall

• Avoid excessive leaning back

• Control the return to the top

Seated Cable Row

• 3 sets of 12 reps

Coaching Cues

• Smooth, controlled pull

• No jerking or swinging

• Squeeze shoulder blades at the finish

• Maintain upright posture

Dumbbell Romanian Deadlift (RDL)

• 3 sets of 12 reps

Coaching Cues

• Stretch the hamstrings

• Soft bend in the knees

• Push hips back

• Keep spine neutral

• Stop before your back wants to round

Dumbbell Curl

• 3 sets of 12 reps

Coaching Cues

• Slow negative on the way down

• Elbows stay close to your sides

• Do not swing the weight

• Control every rep

Hanging Knee Raise or Crunch

• 3 sets of 10 reps

Coaching Cues

• Control the movement

• Exhale on the effort

• Avoid swinging or rushing

Cardio Finisher (15 Minutes)

Bike

Pace & Focus

• Moderate, continuous pace

• Slightly elevated breathing

• Maintain rhythm

• No sprinting

Day 2 Reminder

• Tension drives muscle growth

• Slow negatives matter

• Posture and control come first

• Progress comes from consistency