Building on the Basics (Pull)

by plnkfloydian

Settings

lbskgs

Summary

December 16th, 2022
1 h
37 sets, 487 reps
42880 lbs

1. Reverse Hypers

Set 1: 10 x 160 lbs
Set 2: 8 x 160 lbs
Set 3: 8 x 160 lbs

Total: 4160 lbs

2. Wide Pullups

Set 1: 8 x 5 lbs
Set 2: 6 x 5 lbs
Set 3: 5 x 5 lbs
Set 4: 5 x 5 lbs

Total: 120 lbs

3. Pullups

Set 1: 6 x 5 lbs
Set 2: 6 x 5 lbs
Set 3: 6 x 5 lbs
Set 4: 6 x 5 lbs

Total: 120 lbs

4. Chinups

Set 1: 7 x 160 lbs
Set 2: 6 x 160 lbs
Set 3: 5 x 160 lbs
Set 4: 5 x 160 lbs

Total: 3680 lbs

5. Lateral Dumbbell Raises

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

Total: 450 lbs

6. Seated Rear Lateral Cable Raise

Set 1: 15 x 35 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 50 lbs

Total: 1875 lbs

7. One Arm Cable Row

Set 1: 15 x 110 lbs
Set 2: 15 x 110 lbs
Set 3: 15 x 110 lbs

Total: 4950 lbs

8. Seated Cable Rows

Set 1: 30 x 110 lbs

Total: 3300 lbs

9. Single arm cable curl

Set 1: 15 x 85 lbs
Set 2: 15 x 85 lbs
Set 3: 15 x 85 lbs

Total: 3825 lbs

10. Reverse Dumbbell Curls

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

11. Dumbell Hammer Curl

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

12. Dead Hang

Set 1: 50 x 160 lbs
Set 2: 40 x 160 lbs
Set 3: 30 x 160 lbs

Total: 19200 lbs

Name

Set	Reps	Weight	Previous
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