Pull Day
Chins 4x fail
T-bar Rows
1 plate x 15
1 plate and 1/4 plate x 15
2 plates x 15
2 plates and 1/4 plate x 15
3 plates x 12
3 plates and 1/4 plate x 12
4 plates x 10
5 plates x 8
Giant Set 3 rounds
Lat pull downs w/ mag grip sets of 10
180,220,260
Superset w/
Banded Pull overs w/ 60lb dumbbell and a heavy band sets of 10
Superset w/
Rack Pulls 315lbs for sets of 10
Rope Crunches 4x25
superset w/ alternating dumbbell curls 20lb dumbbells for sets of 15-20
Oblique cable cruches 4x 20 each side
superset w/ hammer curls 40lb dumbbells for sets of 10
20 min cardio
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