Tag Archives: Pull Workouts

Saturday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 203 lbs)
    • BW x 7 reps
    • 75 lbs, 3 sets x 1 rep*
  • Stiff-arm Lat Pull-down
    • 50 lbs, 3 sets x 20 reps
  • Preacher Curl (w/ EZ-Bar)
    • 90 lbs, 3 sets x 20 reps
  • Reverse Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 20 reps

Comments:

* I had to kick on the last set in order to touch my chin. The last time I maxed out in this exercise I got up to 100 lbs by allowing myself to cheat as much as I have to in order to touch my chin to the bar. I will decide next workout if I want to continue adding weight by cheating or drop back down in weight and do higher reps.

Saturday – Pull Workouts

  • Wide-grip Hammer Chin-ups (BW = 206 lbs)
    • BW x 7 reps
    • 60 lbs, 3 sets x 1 rep*
  • Stiff-arm Lat Pull-down
    • 50 lbs, 3 sets x 15 reps
  • Preacher Curl (w/ EZ-Bar)
    • 80 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 80 lbs, 3 sets x 12 reps

Comments:

* 266 lbs is the heaviest total I have ever done in the chin-up. My previous best in the weighted chin-up was a total of 262 lbs a few years ago using 100 lbs at 162 lbs body weight.

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 209 lbs)
    • BW x 7 reps
    • 50 lbs, 3 sets x 1 rep
  • Clean-grip High Pull (w/o straps)*
    • 65 lbs, 5 sets x 7 reps
  • Snatch-grip High Pull (w/o straps)*
    • 65 lbs, 5 sets x 7 reps
  • Muscle Snatch (w/o straps)
    • 65 lbs, 3 sets x 7 reps
  • Cable Upright Row
    • 50 lbs, 3 sets x 15 reps
  • Cable Front Lateral Raise
    • 15 lbs, 5 sets x 7 reps
  • Cable Curl
    • 50 lbs, 3 sets x 20 reps

Comments:

* This is my first time doing these two exercises and like always I wanted to start light and practice technique while gradually adding weight over time.

Tuesday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 260 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 325 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 25 reps
    • 405 lbs x 20 reps
    • 495 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 211 lbs)
    • BW x 7 reps
    • 32.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 35 lbs, 3 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 210 lbs x Failed (2 attempts)
    • 135 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 35 lbs, 3 setsĀ  x 12 reps
  • Double Overhand Isometric Hold
    • 275 lbs, 3 sets x 30 sec
  • Barbell Wrist Curl
    • 95 lbs, 3 sets x 40 reps
  • Reverse Barbell Wrist Curl
    • 30 lbs, 3 sets x 20 reps

Thursday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 255 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 295 lbs x 7 reps
    • 315 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 395 lbs x 20 reps
    • 485 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • BW x 7 reps
    • 30 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise (w/ straps)
    • 35 lbs, 3 sets x 12 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 15 reps

Friday – Pull Workout

  • Barbell Cheat Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 250 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 295 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 475 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 214 lbs)
    • BW x 7 reps
    • 27.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 30 lbs, 3 sets x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 219 lbs)
    • BW x 7 reps
    • 25 lbs, 7 sets x 3 reps
  • Barbell Cheat Row
    • 135 lbs x 7 reps (w/o straps)
    • 205 lbs x 7 reps (w/o straps)
    • 275 lbs x 7 reps (w/ straps)
    • 285 lbs x 7 reps (w/ straps)
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 395 lbs x 20 reps
    • 465 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 15 reps