Pull day: upper body focus Strength intenisty 1 Approach/Progression Over the next six weeks, the progression focuses on building strength and muscle mass in the back through variations of dumbbell rows. To maximize results, ensure consistent exercise execution with proper form and tempo. Start with a weight that challenges but allows completion of the prescribed reps with good form, gradually increasing the load as you progress through the weeks. Maintain a controlled tempo throughout the movement, emphasizing the eccentric phase to maximize muscle activation and growth. Aim to increase the weight for the first working set by 2-5% each week to ensure progressive overload. Additionally, push yourself to form failure during the final set to perform as many reps as possible with the same weight used in the first set, aiming for the specified rep range.
Station 1: 10 min lift
- Working Set 1 – 15 reps – RPE 7
- Working Set 2 – 12 reps – Increase weight
- Working Set 3 – 10 reps – Increase weight
- Working Set 4 – 8 reps – Increase weight
- Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
my weight: 22,24,26,30 kg then 22 for 20 reps
Station 2: 10 min lift
3 sets for 5 min
Set 1: 6-12 reps Narrow Grip Pronated Strict Pull Up
Set 2: 6-12 reps Medium Grip Pronated Strict Pull Up
Set 3: 6-12 reps Wide Grip Pronated Strict Pull Up + Single Drop Set to Form Failure
Effort Note: Aim for each set to be to failure. Use assistance or additional load as needed to hit 6-12 reps on every set.
Single Drop Set to Form Failure: On your drop set, keep a band close by so you can easily add band assistance to perform your drop set. If no band is available, perform 5 Pull Up Negatives with a 3-5 sec lowering.
my reps: 12, 6, 6 then 8 with yellow band
Next 5 min (20 sec on/10 sec off)
Dumbbell Twist Curl: Loading Note: Select a dumbbell weight that you can perform 15-20 unbroken reps with.
my weight: 12kg db
Station 3: 10 min lift
4 sets
1) 15 Bent Over Dumbbell Elbowing Row rest 30 sec
2) 15-20 Dumbbell Glute Bridge Determine an appropriate starting weight.
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
my weight: 12 kg db and 28kg Kb for glute bridge
use incline bench for head supported elbowing row in case of back pain sa
Station 4:
10 min condition
1 round challenge
10 Turkish Get Up Left 53/35Ibl1–l2
25/20 cal Bike
10 Kettlebell Burpees 53/35Ibl1–l2
15/12 cal Bike
100m Kettlebell Front Rack Carry 53/35Ibl1–l2
15/12 cal Bike
my weight 16 kg kb (Turkish get up right hand 8 kg)
11min
