Preacher curl

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Pendlay row

Wide grip cable lat pullover

Superset

Assisted pull up (3 count negative)

Incline dumbbell curl

Pull (Back & Bis)
5/2/23

Day 48: Shoulders & Conditioning
9/7/24

Day 47: Legs
9/6/24

Day 46: REST
9/5/24

Day 45: Back & Biceps
9/4/24

Day 44: Chest & Triceps
9/3/24

Day 43: Legs & Accessory work
9/2/24

Day 42: OFF
9/1/24

Day 41: Shoulders & Conditioning
8/31/24

Day 40: Legs
8/30/24

Day 39: OFF
8/29/24

Day 38: Back & Biceps
8/28/24

Day 37: Chest & Triceps
8/27/24

Day 36: Legs & Accessory work
8/26/24

Day 35: OFF
8/25/24

Day 34: Active Recovery Sweat
8/24/24

Day 33: Chest & Triceps
8/23/24

Day 32: OFF
8/22/24

Day 31: Back & Biceps
8/21/24

Day 30: Shoulders & Core
8/20/24

Day 29: Legs (Posterior)
8/19/24

Day 28: OFF
8/18/24

Day 27: Legs (Anterior)
8/17/24

Day 26: Chest & Triceps
8/16/24

Day 25: OFF
8/15/24

Day 24: Back & Biceps
8/14/24

Day 23: Shoulders & Core
8/13/24

Day 22: Legs (Posterior)
8/12/24

Day 21: OFF
8/11/24

Day 20: Functional
8/10/24

Day 19: Full Body
8/9/24

Day 18: Conditioning
8/8/24

Day 17: OFF
8/7/24

Day 16: Full Body
8/6/24

Day 15: Full Body
8/5/24

Day 14: OFF
8/4/24

Day 13: Functional
8/3/24

Day 12: Full Body
8/2/24

Day 11: Conditioning
8/1/24

Day 10: OFF
7/31/24

Day 9: Full Body
7/30/24

Day 8: Full Body
7/29/24

Day 7: OFF
7/28/24

Day 6: Test Week
7/27/24

Day 5: Test Week
7/26/24

Day 4: OFF
7/25/24

Day 3- Test Week
7/24/24

Day 2- Test Week
7/23/24

Day 1- Test Week
7/22/24

REST
7/14/24

ACTIVE RECOVERY
7/13/24

Pull (Back & Bis) 5/2/23

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