Tag Archives: Pull Workouts

Friday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 7.5 lbs, 3 sets x 7 reps
  • Sumo Deadlift (w/ straps)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps
    • 265 lbs  x 3 reps
    • 285 lbs  x 3 reps
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 415 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 205 lbs x 1 rep
  • Wrist Curl
    • 100 lbs, 2 sets x 25 reps

Saturday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 5 lbs, 5 sets x 7 reps
  • RDL (w/ straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 7 reps
    • 325 lbs x 5 reps*
    • 345 lbs x 3 reps
  • RDL (above knee, w/ straps)
    • 365 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 405 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs x 1 rep
  • Wrist Curl
    • 100 lbs, 2 sets x 25 reps

Comments:

* I really pulled my back hard on the third rep but still manged to complete the set. I was pausing the weight for a few seconds below the knee on each rep and felt I might have stretched too far on the third rep resulting in a strain on the lower back. The soreness is not in the muscles but rather feels like it is in the connective tissue surrounding the back bone. I expect this soreness to potentially persist for a few weeks but am certain no permanent damage was done.

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 211 lbs)
    • 2.5 lbs, 5 sets x 7 reps
  • RDL (w/ straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 7 reps
    • 315 lbs x 5 reps
    • 335 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 275 lbs x 20 reps
    • 325 lbs x 20 reps
    • 345 lbs x 20 reps
    • 395 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 160 lbs x 5 reps
    • 170 lbs x 3 reps
    • 190 lbs x 1 rep
  • Wrist Curl
    • 95 lbs, 2 sets x 25 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 210 lbs)
    • 5 sets x 7 reps
  • RDL (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 7 reps
    • 305 lbs x 5 reps
    • 325 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 325 lbs x 20 reps
    • 345 lbs x 20 reps
    • 385 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 165 lbs x 3 reps
    • 185 lbs x 1 rep
  • Wrist Curl
    • 95 lbs, 2 sets x 25 reps

Tuesday – Pull Workout

  • Barbell Row (w/ straps)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 205 lbs x 20 reps
    • 225 lbs x 20 reps
  • RDL (w/ straps)
    • 225 lbs x 12 reps
    • 275 lbs x 7 reps
    • 295 lbs x 5 reps
    • 315 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 315 lbs x 20 reps
    • 345 lbs x 20 reps
    • 365 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs, 3 sets x 7 reps
  • Wrist Curl
    • 95 lbs, 3 sets x 25 reps

Tuesday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 185 lbs x 15 reps
    • 225 lbs x 12 reps
    • 250 lbs x 7 reps
  • Barbell Shrug (w/o straps, double overhand)
    • 135 lbs x 15 reps
    • 185 lbs x 15 reps
    • 205 lbs x 15 reps
    • 230 lbs x 15 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 270 lbs, 5 sets x 3 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Cable Curl
    • 50 lbs, 5 sets x 20 reps
  • Reverse Barbell Curl
    • 85 lbs, 3 sets x 7 reps
  • Cable Crunch
    • 80 lbs, 5 sets x 15 reps

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