Pull split workout

I’ve been getting a lot of emails on my body recomp protocol, so here it is:

PULL WORKOUT:

1.WEIGHTED PULL UPS
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight (bodyweight + weight) for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight (bodyweight + weight) for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight (bodyweight + weight) for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻After each work set decrease the weight by 10%. For chin ups use your total weight (bodyweight + additional weight) when determining 10%.
☻3min break b/w work sets.

2.SUMO DEADLIFT
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻Reduce weight by 10% between work sets with 3min rest between sets.

3.BENT OVER LOW-PULLEY SIDE LATERAL
☻Target 8 - 12 reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease (don’t factor in rest-pause)
☻3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.
☻Supinated grip throughout range.
☻Hold body parallel to ground (keep shoulders level) while bent at hips and knees

4.FLEXOR INCLINE DUMBBELL CURLS
☻6-10 target reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease.
☻Use strict form

5.ONE HANDED TOWEL HANG
☻Wrap towel around chin-up bar; bring both ends of towel together, and grip with one hand.
☻Aim for 1 min holds per side (time: 3 min per ‘rep’, for 2 reps), but stop when painful, and switch hands.
☻Keep track of timed holds
☻Perform two sets.
☻Rest 1 min between hands/sets.

6.V-SIT
☻Aim for 1min while keep legs straight at 30-40’ angle

7.PLANK
☻1st rep facing ground, 2nd facing left, 3rd facing right side.