Pull Day 1 - Week 2: (Biceps, Back)
Alternating Straight Curls (iso lat pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 11 reps
Isolated Lat Pull Down (curls in between sets)
•90lbs X 12 reps
•140lbs x 10 reps
•170lbs x 8 reps
Alternating Hammer Curls (lat pull downs in between sets)
•35lbs x 15 reps
•40lbs x 12 reps
•30lbs x 20 reps (Mobster burnout set)
Lat Pulldown: Cable Machine (hammer curls in between sets)
•137.5lbs x 10 reps
•150lbs x 9 reps
•162.5lbs x 7 reps
Seated cable Rows (standing shrugs in between sets)
•60lbs x 12 reps
•75lbs x 10 reps
•85lbs x 10reps
Smith machine standing Shrug (cable rows in between sets)
•135lbs x 12 reps
•165bs x 10 reps
•185lbs x 10 reps
Seated Individual Preacher Curls (seated cable shrugs in between sets)
•30lbs x 8 reps
•35lbs x 10 reps
•40lbs x 6 reps
•20lbs x 15 reps
Seated Cable Shrug (seated preacher curls in between sets)
•70lbs x 12 reps
•80lbs x 12 reps
•90lbs x 12 reps
Standing Preacher Bar Curls
55lbs x 20 reps (drop set from last preacher curl set)
Attached a picture of that Isolated Lat Pulldown/ chest press combo machine. Does a really good job for the lower back and it’s a plate load machine.
Alternating Straight Curls (iso lat pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 11 reps
Isolated Lat Pull Down (curls in between sets)
•90lbs X 12 reps
•140lbs x 10 reps
•170lbs x 8 reps
Alternating Hammer Curls (lat pull downs in between sets)
•35lbs x 15 reps
•40lbs x 12 reps
•30lbs x 20 reps (Mobster burnout set)
Lat Pulldown: Cable Machine (hammer curls in between sets)
•137.5lbs x 10 reps
•150lbs x 9 reps
•162.5lbs x 7 reps
Seated cable Rows (standing shrugs in between sets)
•60lbs x 12 reps
•75lbs x 10 reps
•85lbs x 10reps
Smith machine standing Shrug (cable rows in between sets)
•135lbs x 12 reps
•165bs x 10 reps
•185lbs x 10 reps
Seated Individual Preacher Curls (seated cable shrugs in between sets)
•30lbs x 8 reps
•35lbs x 10 reps
•40lbs x 6 reps
•20lbs x 15 reps
Seated Cable Shrug (seated preacher curls in between sets)
•70lbs x 12 reps
•80lbs x 12 reps
•90lbs x 12 reps
Standing Preacher Bar Curls
55lbs x 20 reps (drop set from last preacher curl set)
Attached a picture of that Isolated Lat Pulldown/ chest press combo machine. Does a really good job for the lower back and it’s a plate load machine.