Tag Archives: Dumbbell Hammer Curl

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.

Saturday – Pull Workout

  • Barbell Cheat Row
    • 375 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 385 lbs x 7 reps (2nd pin, below knee)
    • 455 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 455 lbs x 20 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 245 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Bent Over Lateral Raise
    • 30 lbs x 20 reps
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 190 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 50 lbs x 12 reps
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps

Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 400 lbs x 3 reps
  • Barbell Cheat Row
    • 320 lbs x 7 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 400 lbs x 20 reps
  • Rack Pull (w/o belt, w/o straps, above knee)
    • 415 lbs x 5 reps
    • 435 lbs x 5 reps
    • 460 lbs x 5 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 35 reps
  • Barbell Cheat Curl
    • 185 lbs x Failed
  • Dumbbell Hammer Curl
    • 70 lbs x 7 reps

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps

Sunday – Pull

  • RDL (w/o belt, w/ straps)
    • 275 lbs x 3 reps (2 second pause below knee)
    • 325 lbs x 3 reps (1 second pause below knee)
    • 370 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 290 lbs x 12 reps
  • Deadlift Lockout (w/o belt, w/o straps)
    • 485 lbs x 1 rep
    • 535 lbs x 1 rep
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Snatch Deadlift (w/o belt)
    • 235 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 12 reps
  • Dumbbell Shrugs (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Concentration Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 55 lbs x 12 reps
  • Barbell Wrist Curl
    • 135 lbs x 12 reps