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Pull (back/biceps)

by ryanrj

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Summary

  • event_availableMarch 15th, 2017
  • schedule0 minutes
  • equalizer37 sets,  508 reps
  • fitness_center36685 lbs

1. Snatch grip rack pull (last set reg grip)

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 185 lbs
  • Set 3: 5 x 225 lbs
  • Set 4: 5 x 275 lbs
  • Set 5: 5 x 315 lbs
  • Set 6: 10 x 315 lbs

Total: 8825 lbs

2. Weighted pullups (nuetral)

  • Set 1: 5 x 10 lbs
  • Set 2: 5 x 10 lbs
  • Set 3: 5 x 10 lbs
  • Set 4: 5 x 10 lbs

Total: 200 lbs

3. Cable row (bat handle) /scap shrugs

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 10 x 100 lbs

Total: 4400 lbs

4. 1 arm db rows (per arm)

  • Set 1: 13 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 15 x 70 lbs

Total: 2800 lbs

5. Face pulls

  • Set 1: 20 x 80 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 20 x 80 lbs

Total: 4800 lbs

6. J rope pulldowns

  • Set 1: 20 x 80 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 20 x 80 lbs

Total: 4800 lbs

7. 2 in 1 spider curls (reg/hammer)

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 20 x 20 lbs

Total: 1800 lbs

8. Db half reps seated

  • 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

9. Farmers walks (straps) per hand

  • Set 1: 25 x 100 lbs
  • Set 2: 25 x 100 lbs
  • Set 3: 25 x 100 lbs

Total: 7500 lbs

10. Hammer curls fat grip

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 15 lbs

Total: 600 lbs