Pull Day | Seth Feroce Whiteboard Workout

Pull Day | Seth Feroce Whiteboard Workout

When Seth Feroce was competing in bodybuilding, he always ran a bro split, which means you train one body part per day. But last summer Seth tried out a push, pull, legs split along with his functional and fxckable workouts.

From a cardiovascular standpoint, Seth got into the best shape of his life by running that training split. Better yet, he was able to maintain his physique, strength, and performance as well.

There's a lot of debate between which training split is best, but as Seth explains, it really depends on what your goals are. If you are planning on stepping on stage, Seth recommends the bro split. On the other hand, if you want to look good and feel good, then he recommends the push, pull, legs split with the functional and fxckable workouts.

In the video below, Seth goes takes you through one of his pull workouts. His main focus for this workout is back width, but he also hits the biceps and forearms.

Exercises, Sets, and Reps

Warm-up: 50 pull-ups

  1. Reverse Grip Barbell Rows - 4 sets x 12,10,8,8 reps (superset with wide-grip pulldowns)
  2. Wide Grip Pulldowns - 4 sets x 12 reps
  3. One Arm Rows - 4 sets x 15,12,10 reps (last set to failure)
  4. Wide Grip Seated Cable Rows - 3 sets x 15,12,12 reps
  5. Reverse Grip Barbell Curls - 3 sets x 12,10,8 reps (last set drop set to failure)
  6. Incline Curls - 4 sets x 12,10,8,8 reps
  7. Spider Curls - 3 sets x 12 reps


Mix the two supplements below with 12-14 ounces of water and consume 20-30 minutes prior to training for a nasty pump!