Tuesday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 260 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 325 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 25 reps
    • 405 lbs x 20 reps
    • 495 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 211 lbs)
    • BW x 7 reps
    • 32.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 35 lbs, 3 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 210 lbs x Failed (2 attempts)
    • 135 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 35 lbs, 3 setsĀ  x 12 reps
  • Double Overhand Isometric Hold
    • 275 lbs, 3 sets x 30 sec
  • Barbell Wrist Curl
    • 95 lbs, 3 sets x 40 reps
  • Reverse Barbell Wrist Curl
    • 30 lbs, 3 sets x 20 reps

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