Tag Archives: RDL

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 – Leg Workout

  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7  reps
    • 235 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
  • RDL (w/ straps)
    • 135 lbs x 15 reps
    • 205 lbs x 12 reps
    • 255 lbs x 7 reps
    • 275 lbs x 5 reps
    • 295 lbs x 3 reps
  • Standing Calf Raise
    • 275 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)*
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

* My left calf measures about 1/2 smaller than my right so I decided to devote a little attention to this area to bring it up to par.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec