Pull
Monday, December 29, 2025 at 2:02 PM
Iso-Lateral Cable Row
Set 1: 95 lb × 10 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 9 reps
Chin Up
Set 1: +75 lb × 8 reps
Set 2: +75 lb × 7 reps
Set 3: +75 lb × 6 reps
Hanging Leg Raise
Set 1: +12.5 lb × 14 reps
Set 2: +12.5 lb × 14 reps
Set 3: +12.5 lb × 12 reps
Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps
https://link.strong.app/gegmsndp
Monday, December 29, 2025 at 2:02 PM
Iso-Lateral Cable Row
Set 1: 95 lb × 10 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 9 reps
Chin Up
Set 1: +75 lb × 8 reps
Set 2: +75 lb × 7 reps
Set 3: +75 lb × 6 reps
Hanging Leg Raise
Set 1: +12.5 lb × 14 reps
Set 2: +12.5 lb × 14 reps
Set 3: +12.5 lb × 12 reps
Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps
https://link.strong.app/gegmsndp
