Thursday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 10 lbs, 3 sets x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 135 lbs x 12 reps
    • 205 lbs x 7 reps
    • 255 lbs x 7 reps
    • 275 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 425 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
    • 210 lbs x Failed
  • Preacher Curl
    • 50 lbs, 3 sets x 20 reps

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