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CD week 3 pull pump

by ryanrj

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Summary

  • event_availableSeptember 2nd, 2021
  • schedule1 h
  • equalizer28 sets,  289 reps
  • fitness_center23420 lbs

1. Lat pulldown 4x10

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 135 lbs
  • Set 4: 10 x 135 lbs
  • Set 5: 10 x 135 lbs
  • Set 6: 10 x 135 lbs

Total: 7500 lbs

2. A straight arm pushdowns 4x8

  • Set 1: 10 x 80 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 8 x 100 lbs
  • Set 5: 8 x 100 lbs

Total: 4000 lbs

3. B low cable row 4x8

  • Set 1: 8 x 130 lbs
  • Set 2: 8 x 130 lbs
  • Set 3: 8 x 130 lbs
  • Set 4: 8 x 130 lbs

Total: 4160 lbs

4. T bar rows 4x15

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 95 lbs
  • Set 4: 15 x 95 lbs
  • Set 5: 15 x 95 lbs

Total: 6000 lbs

5. Db Spider curls 4x8

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 800 lbs

6. Incline db curls 4x12

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 12 x 20 lbs

Total: 960 lbs