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

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