Are you curious about Seth Feroce’s pull workouts? Are you looking for a simple, step-by-step guide that explains how Seth trains his back and biceps for size and strength? Then you’ve come to the right place.
In this guide I will teach you exactly how Seth Feroce organizes his pull workouts to take his physique to the next level.
The Seth Feroce Push / Pull / Legs Split
- Push Day: Chest / Shoulders / Triceps
- Pull Day: Back / Biceps
- Legs Day: Quads / Hamstrings / Calves
Seth Feroce likes this training split because it is very simple and it reduces overlap between different muscle groups. For example, you train your back and biceps together on your pull day, so you never have to worry about your biceps being sore on your back day, or vice versa.
Seth Feroce’s pull workouts are pretty straightforward: he performs about 5 exercises for his upper back, followed by about 3 exercises for his biceps. This is a lot of volume, but it works like magic for Seth Feroce. Check it out:
The Seth Feroce Pull Workout Workout
- Exercise #1: Pull ups (wide / overhand grip), 4 sets of 8-15 reps
- Exercise #2: Barbell bent over row, 4 sets of 8-15 reps
- Exercise #3: Lat pulldown (V-handle), 4 sets of 8-15 reps
- Exercise #4: Chest supported row (wide / overhand grip), 4 sets of 8-15 reps
- Exercise #5: Seated machine row (medium / neutral grip), 4 sets of 8-15 reps
- Exercise #6: Standing alternating DB curl (supinating grip), 4 sets of 8-15 reps
- Exercise #7: Standing cable curl (narrow / supinated grip), 4 sets of 8-15 reps
- Exercise #8: Alternating 30 degree DB spider curl (supinated grip), 4 sets of 8-15 reps
Here is the training video:
Talk about a high volume pull workout! Seth Feroce says this was a pure bodybuilding workout. He doesn’t care about how much weight he is lifting on any one exercise. He only cares about stimulating as much muscle growth as possible.
Here is Seth summarizing today’s workout:
“I usually do 4 back exercises and 3 biceps exercises. Pull ups don’t count. They’re warm ups, getting the blood flowing. My mentality of training: I want to feel it. And the only way to feel it is to experience it.
You have to go through it. It’s gotta get ugly to experience it. Every single bodybuilder that goes through it experiences it. That’s what I love about it.”
Of course Seth is still using as much weight as he can on each exercise. He just doesn’t see the need to push himself too hard and get injured. Seth has been using the push / pull / legs split more and more sense he retired from competitive bodybuilding.
These days he just wants to stay in great shape and look good. He doesn’t need to get any bigger than he already is.
“I’m keeping it fresh. I don’t need to be huge. I just need to be in shape, look great, pose, look good naked, fuck really well.
Stay in shape, not look like an Edith on top of her, stay sexy. I'm a little fluffy. Trim the bush down, tape the chest. Fucking right.”
I couldn’t have said it any better myself!
Verdict | The Seth Feroce Pull Workout!
He likes this split because it is simple and time efficient. You train all of your pulling muscles together on the same day, so you don’t have to worry about having separate back and arm workouts.
If you respond well to high volume workouts then you may want to give the Seth Feroce pull workout a shot. It could be just what you need to take your training to the next level.
“Be a good motherfucker. Don’t be an asshole. Don’t be a pussy. Slap your wife on the ass and let her know you love her.”
Thank you for reading and I wish you the best of luck on your strength training journey!