11/07/24

A.

Deadlift

5 sets of 10 

Rest 2:00-2:30 

B.

Pendlay Row 

6 sets of 12 

Rest :90 

-185#+ 

C.

Strict Pull-ups 

4 sets of 10 

Rest :60

D.

Lat Pull-Downs, Neutral Narrow Grip (or different grip) 

4 sets of 10 

Rest :60

-110#+ 

E.

Fat Bar Curls 

6 sets of 12 

Rest :90 

-75# for ez bar last week 

F.

Seated Hammer Curls

4 sets: 10 reps + 1 drop set on last set 
Rest :60