Build a Stronger, Broader Physique With Thom Evans’ Pull Workout

thom evans mens health
Add Dense Muscle With Thom Evans’ Pull WorkoutDavid Venni

From his rugby career to television stardom and maintaining that cover-model rig, there isn’t a style of training Thom Evans hasn’t dabbled in. Today, his routine is decidedly more holistic than during his time as a professional sportsman, incorporating plenty of cardio, swimming and mobility... as well as a bit of old-school muscle-building.

Want to build a dense physique like Evans’ that looks good from all angles, with some serious strength to boot? Here’s one of his go-to workouts.

A1. Pull-Ups x 3 sets to failure

Hang from a pull-up bar with a wide, overhand grip (A). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the bar, pause (B) before lowering slowly to the starting position.

A2. Dumbbell single arm rows x 3 sets of 12 reps

Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support (A). Shift your weight onto your supported hand and row the right dumbbell up into your hip (B). Pause briefly, then lower the weight under control.

B. Deadlift x 4 sets of 10 reps

Hinge down and grip a barbell with a flat back, getting your hips low (A). Take a deep breath, create tension throughout your entire body and push the ground away with your feet, avoiding your hips shooting up too early and standing upright. (B). Safely lower back to the ground and repeat.

C. Barbell rows x 3 sets of 10 reps

Hinge at the hips to grip a barbell with an overhand grip (A). Keeping your torso parallel to the ground, row the bar up and into your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating.

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