12-Week Creeping Death | Pull Day Carnage – Rows, 21s & Pain

Описание: 12-Week Creeping Death | Day 4 – Pull Day: Back Thickness & Arm Burn

Day 4 of Creeping Death, and today was all about pulling volume, controlled tension, and finishing the job properly. This was a classic Mountain Dog–style pull session — nothing flashy, just smart exercise selection and brutal execution.

We opened with seated rows, driving thickness through the mid-back with strict control. From there, we moved into reverse-grip lat pulldowns, shifting emphasis to the lower lats and keeping constant tension throughout the movement.

Next up were face pulls, reinforcing upper-back stability and rear delt engagement, followed by dumbbell pullovers, stretching and loading the lats through a long range of motion.

Biceps weren’t spared. We hit single-arm hammer curls to build brachialis thickness and grip strength, then moved into a brutal variation of 21s — starting with short-range partials, transitioning into full-range reps, and finishing with long-length partials to completely exhaust the muscle.

To cap off the session, we took rope crunches to failure, finishing the core with intensity.

This is Creeping Death in action — layered fatigue, precise tempo, and relentless volume.

Back pumped. Arms fried. Core smoked.
Day 4 complete.

Workout Focus:
• Seated rows
• Reverse-grip lat pulldowns
• Face pulls
• Dumbbell pullovers
• Single-arm hammer curls
• Modified 21s (partials → full → lengthened)
• Rope crunches to failure

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#21s
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