Wednesday – Pull Workout

  • Barbell Cheat Row  (w/ straps)
    • 275 lbs x 12 reps
    • 320 lbs x 12 reps
  • RDL (w/ straps)*
    • 325 lbs x 7 reps
    • 355 lbs x 5 reps
    • 405 lbs x 3 reps
  • Barbell Shrug (w/straps)
    • 560 lbs x 12 reps
  • Reverse Barbell Curl**
    • 45 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec


* The first set of Romanian deadlifts felt relatively easy to lower the bar below my knees while keeping my back straight. On the second set I was able to lower the bar below my knees but my back began to round out a little. The last set was almost too heavy for me at this point in time. I could only lower the bar down to the knees.

** I decided to do reverse curl before cheat curl in order to warm up the biceps. I was worried that it might fatigue my grip but it had no negative impact on my ability to bicep curl and made an excellent warm up.