Station

Workouts

The program

September 2026

Loading the program…

S
M
T
W
T
F
S

Today

Strength

Pull Strength

Press, pull, and hang — the upper body work of pulling ceiling and forcing a door.

32 min · dumbbell · bench · cable · pull-up bar · band

Start this workoutBuild a custom workout

The work

  1. 1

    Dumbbell bench press

    3 × 8–10 · 75s rest

  2. 2

    Lat pulldown

    4 × 10 · 75s rest

  3. 3

    Single-arm dumbbell row

    3 × 8 / side · 60s rest

  4. 4

    Tricep pushdown

    3 × 12 · 45s rest

  5. 5

    Band face pull

    3 × 12 · 45s rest

  6. 6

    Dead hang or scap pull-up

    3 × 30s · 30s rest

How you feel