Wednesday – Pull Workout

  • Barbell Cheat Row
    • 350 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 350 lbs x 7 reps (2nd pin, below knee)
    • 430 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 430 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 30 lbs x 12 reps
    • 40 lbs x 12 reps
    • 50 lbs x 12 reps
  • Barbell Cheat Curl
    • 150 lbs x 5 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps