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  • DB Pull A

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    Pecklesteiner
    6 views2 pages
    The document outlines a series of back and bicep workout routines performed over multiple sessions. Each session includes exercises such as bent over rows, pulldowns, curls, and rear delt flies performed with dumbbells or EZ bars and increasing weight loads over time. Progress is tracked by recording weight and number of reps for each set.

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    an old workout program

    Original Title

    db pull a

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    The document outlines a series of back and bicep workout routines performed over multiple sessions. Each session includes exercises such as bent over rows, pulldowns, curls, and rear delt flies performed with dumbbells or EZ bars and increasing weight loads over time. Progress is tracked by recording weight and number of reps for each set.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views2 pages

    DB Pull A

    Uploaded by

    Pecklesteiner
    The document outlines a series of back and bicep workout routines performed over multiple sessions. Each session includes exercises such as bent over rows, pulldowns, curls, and rear delt flies performed with dumbbells or EZ bars and increasing weight loads over time. Progress is tracked by recording weight and number of reps for each set.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    bent over row neutral 20kg/hand 4x12

    db pendlay row 20kg/hand 4x12


    pullover 10kg 3x10
    real delt fly 5kg/hand 1x15
    7.5kg/hand 2x15
    curls 10kg/hand 3x15
    zottman curls 10kg/hand 3x12
    ATHLEAN-X curls 15kg 3x15
    facepulls 10kg 1x20
    12.5kg 2x20, 1x40

    pull a 2
    bent over row neutral 20kg/hand 4x15
    db pendlay row 20`kg/hand 4x15
    pullover 12.5kg 15 10 ?
    rear delt fly 7.5kg/hand 3x15
    curls 10kg/hand 3x15
    zottman curls 10kg/hand 3x15
    LATER
    athlean-x curls 15kg superset with facepulls 10kg:
    16/25
    15/22
    15/26

    pull a 3 (08/04/2020)
    bent over row neutral 20kg/hand 15/16/15
    db Pendlay row 20kg/hand 15/15/16/17
    pullover 12.5kg 3x10
    rear delt fly 7.5kg/hand 15/16/20
    curls 12.5kg/hand 1x12
    10kg/hand 2x15
    Zottman curls 10kg/hand 3x15

    LATER
    athlean-x curls 15kg superset with facepulls 10kg:
    15/18
    athlean-x curls 15kg superset with facepulls 15kg:
    16/20
    16/20

    pull a 4 (15/04/2020)
    bent over DB row neutral 20kg/hand 3x16, 1x20
    EZ-BAR Pendlay row 44kg 2x12
    49kg 1x11, 1x12
    pullover 12.5kg 1x12, 2x15
    rear delt fly 7.5kg/hand 2x20, 1x22
    Zottman curls 12.5kg/hand 3x10
    EZ-BAR curls 26.5kg 1x5
    24kg 11/10(very grindy last rep)/12(very grindy last rep)
    burnout set @ 19kg - 1x23
    LATER
    EZ-BAR curls 19kg 2x16,1x22
    EVEN LATERER
    EZ-BAR curls 19kg 2x16,1x22

    pull a 5 (22/04/2020)
    bent over DB row neutral 21.25kg/hand 12/16/16/16
    EZ-BAR Pendlay row 51.5kg 3x12 1X14
    pullover 15kg 3x8-12: 9/10/11
    rear delt fly 8.75kg/hand: 20/22/22
    Zottman curls 12.5kg/hand 3x12 (left forearm very sore)
    EZ-BAR curls 24kg 3x12

    pull a 6 (29/04/2020)
    bent over DB row 22.5kg/hand 4x16
    EZ-BAR Pendlay row 51.5kg 4x16
    pullover 15kg 3x12
    rear delt fly 10kg/hand 3x15
    Zottman curls 12.5kg/hand 3x12-15: 13/14/15
    EZ-BAR curls 24kg 3x12-15: 12/13/15

    pull a 7 (06/05/2020)
    EZ-BAR Towel T-bar row 31kg 4x16
    EZ-BAR Pendlay row 52.5kg 4x16
    pullover 17.5kg 3x12
    rear delt fly 12.5kg/hand 3x15
    Zottman curls 12.5kg/hand 3x15
    EZ-BAR curls 26.5kg 3x12-15: 12/12/13(some reps a bit cheaty - 11th rep very
    cheaty)

    pull a 7 (13/05/2020)
    EZ-BAR T-bar row 33.5kg 1x12/38.5kg 4x12
    EZ-BAR Pendlay row 60kg 4x12
    pullover 20kg 8/9/12
    rear delt fly 12.5kg/hand 3x8-12 12/8/12
    Zottman curls 12.5kg/hand 2x12 10kg/hand 1x
    superset with (2nd set onwards) L/R
    Concentration curls 12.5kg/hand 12/12 12/12 10kg/hand 12/14

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