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

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