Tag Archives: Alternating Dumbbell Curl

Monday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 135 lbs x 5 reps
    • 205 lbs, 5 sets x 5 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 2.5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 20 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Thursday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x Failed*
    • 205 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • Bodyweight, 5 sets x 3 reps
  • Pendlay Row
    • 135 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 15 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 5 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Comments:

* My grip broke. I am not sure why I had the grip strength to do this my last workout but today I seamed to lack the grip strength. The only difference is that I did a few triples on some of my warm-up sets. As a result I decided to drop the weight down and do some reps.

Tuesday – Pull Workout

  • Barbell Cheat Row
    • 400 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 410 lbs x 7 reps (2nd pin, below knee)
    • 480 lbs x 7 reps (3rd pin, from knee)*
  • Barbell Shrug (w/o belt, w/straps)
    • 480 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 173 lbs)
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Barbell Cheat Curl
    • 205 lbs x Failed**
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 20 lbs, 12 sets x 12 reps
  • Bent Over Dumbbell Lateral Raise
    • 20 lbs, 12 sets x 12 reps

Comments:

* I forgot to adjust the pins to a different height so I failed on the first attempt. There is a huge difference between having to pull from the knee compared to below the knee especially after you have done a few exercises and are fatigued.

** I failed but made 4 attempts. I was so close to getting it. Nevertheless, I felt a pump in my biceps so I know I am still working them hard despite the fact I failed.

Sunday – Pull Workout

  • Barbell Cheat Row
    • 360 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 360 lbs x 7 reps (2nd pin, below knee)
    • 440 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 440 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Barbell Cheat Curl
    • 160 lbs x 5 reps
  • Alternating dumbbell Curl
    • 50 lbs x 7 reps
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps

Saturday – Pull

  • Barbell Cheat Row
    • 205 lbs x 7 reps (w/o straps)
    • 340 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 340 lbs x 7 reps (2nd pin, below knee)
    • 420 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 420 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Cheat Curl
    • 170 lbs x 3 reps
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps

Thursday – Pull

  • Barbell Cheat Row
    • 205 lbs x 7 reps (w/o straps)
    • 335 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 335 lbs x 7 reps (2nd pin)
    • 415 lbs x 7 reps (3rd pin)
  • Barbell Shrug (w/o belt, w/straps)
    • 415 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Cheat Curl
    • 185 lbs x 1 rep
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Barbell Wrist Curl
    • 155 lbs x 12 reps

Sunday – Pull

  • Barbell Cheat Row
    • 325 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 325 lbs x 7 reps (2nd pin)
    • 405 lbs x 7 reps (3rd pin)
    • 510 lbs x 5 reps (4th pin)*
  • Barbell Shrug (w/o belt, w/straps)
    • 405 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 172 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 50, 60, & 70 lbs x 12 reps
  • Dumbbell Bent Over Lateral Raises
    • 40 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps

Comments:

* My grip started to break in my left hand causing the strap to loosen a bit but it was still successful at lifting it.