1/27/22

Today was a solid workout, got a nice pump, not too taxing. I always enjoy these lower volume pulling sessions.

A. 

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x8 with 35#

B.

Single Arm Cable Pulldowns

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x15/arm with 60#

C.

T-Bar Rows

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 170#, 180#

D.

Dumbbell Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x15# DB

E.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x15# DB

F.

Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 95#, added in two drops sets ... after the second set immediately did sets of 10 with 65# and 45# ... massive pump

G.

DB Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100# DB

H.

Complete the following four stations:

1. V-ups

• 4 sets of 10

2. Plank up/down

• 4 sets of 15

3. Butterfly sit-ups

• 4 sets of 25

4. Russian KBS (72/53#) 

• 4 sets of 15

(rest no more than 1:00 minute between sets and 2:00 minutes between stations)

-Complete ... took about :40-:60 between all sets and stations