Building on the Basics (Pull)

by plnkfloydian

Settings

lbskgs

Summary

December 28th, 2022
42 minutes
31 sets, 441 reps
44010 lbs

1. Reverse Hypers

Set 1: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs

Total: 4800 lbs

2. Wide Pullups

Set 1: 10 x 160 lbs
Set 2: 7 x 160 lbs
Set 3: 5 x 160 lbs

Total: 3520 lbs

3. Chinups

Set 1: 9 x 160 lbs
Set 2: 7 x 160 lbs
Set 3: 7 x 160 lbs
Set 4: 6 x 160 lbs

Total: 4640 lbs

4. Lateral Dumbbell Raises

Set 1: 15 x 15 lbs
Set 2: 15 x 15 lbs
Set 3: 15 x 15 lbs

Total: 675 lbs

5. Seated Rear Lateral Cable Raise

Set 1: 15 x 30 lbs
Set 2: 15 x 35 lbs
Set 3: 15 x 35 lbs

Total: 1500 lbs

6. Seated Cable Rows

Set 1: 15 x 130 lbs
Set 2: 15 x 130 lbs
Set 3: 15 x 130 lbs

Total: 5850 lbs

7. Single arm cable curl

Set 1: 15 x 65 lbs
Set 2: 15 x 65 lbs
Set 3: 15 x 65 lbs

Total: 2925 lbs

8. Reverse Dumbbell Curls

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

9. Dumbell Hammer Curl

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

10. Dead Hang

Set 1: 40 x 160 lbs
Set 2: 40 x 160 lbs
Set 3: 40 x 160 lbs

Total: 19200 lbs

Name

Set	Reps	Weight	Previous
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