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

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