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

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