Pull
Monday, Apr 14, 2025 at 7:59am

Romanian Deadlift (Barbell)

Seated Row (Machine)

Bent Over Row (Dumbbell)

Lat Pulldown (Cable)
Set 1: 73 kg x 12 [Warm-up]
Set 2: 86 kg x 12
Set 3: 93 kg x 12
Set 4: 100 kg x 10
Set 5: 107.5 kg x 8

Chin Up (Weighted)

Bicep Curl (Cable)

Chest Supported Incline Row (Dumbbell)

Shrug (Dumbbell)

Shrug (Smith Machine)

Rear Delt Reverse Fly (Cable)

Single Arm Lat Pulldown

Dumbbell Row

Preacher Curl (Dumbbell)

Rope Straight Arm Pulldown

Seated Incline Curl (Dumbbell)

Spider Curl (Dumbbell)

Seated Cable Row - V Grip (Cable)
Set 1: 59 kg x 12 [Warm-up]
Set 2: 79 kg x 12
Set 3: 86 kg x 12
Set 4: 93 kg x 8
Set 5: 100 kg x 6

Preacher Curl (Barbell)
Set 1: 10 kg x 10
Set 2: 12.5 kg x 10
Set 3: 15 kg x 6

Bicep Curl (Cable)

Rack Pull

Seated Incline Curl (Dumbbell)

Cross Body Hammer Curl

Single Arm Cable Row

Single Arm Landmine Press (Barbell)

Kettlebell Swing

Upright Row (Barbell)

Concentration Curl

Single Arm Lat Pulldown

Iso-Lateral Row (Machine)

Spider Curl (Dumbbell)

Hammer Curl (Dumbbell)

Rope Cable Curl

Seated Row (Machine)

Preacher Curl (Machine)
Set 1: 20 kg x 10

Pullover (Dumbbell)
Set 1: 34 kg x 12
Set 2: 38 kg x 10
Set 3: 42 kg x 6

Deadlift (Dumbbell)

Rear Delt Reverse Fly (Machine)

Straight Arm Lat Pulldown (Cable)

Preacher Curl (Machine)

Dumbbell Row
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12

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