DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 1
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
10 - 15
45 - 60s
8 - 12
15 - 20
REST (Mins)
3-5
3
3
3
3
3
3
3
5
7 - 12
45 - 60s
12 - 15
15 - 20
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 2
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
10 - 15
45 - 60s
8 - 12
15 - 20
REST (Mins)
3-5
3
3
3
3
3
3
3
5
7 - 12
45 - 60s
12 - 15
15 - 20
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 3
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
10 - 15
45 - 60s
8 - 12
15 - 20
REST (Mins)
3-5
3
3
3
3
3
3
3
5
7 - 12
45 - 60s
12 - 15
15 - 20
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 4
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
7 - 12
30 - 45s
8 - 12
10 - 15
REST (Mins)
3-5
3
3
4
3
3
3
3
5
7 - 12
30 - 45s
8 - 12
10 - 15
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 5
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
7 - 12
30 - 45s
8 - 12
10 - 15
REST (Mins)
3-5
3
3
4
3
3
3
3
5
7 - 12
30 - 45s
8 - 12
10 - 15
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 6
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
7 - 12
30 - 45s
8 - 12
10 - 15
REST (Mins)
3-5
3
3
4
3
3
3
3
5
7 - 12
30 - 45s
8 - 12
10 - 15
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
EXERCISE
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
PHASE #1 - Week 7
INTENSITY
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
SETS
5
3
3
3
3
REPS
5
7 - 12
30 - 45s
8 - 12
10 - 15
REST (Mins)
3-5
3
3
4
3
3
3
3
5
7 - 12
30 - 45s
8 - 12
10 - 15
3-5
3-5
3
2
2
DAY
PULL 1
PULL 1
PULL 1
PULL 1
PULL 1
LETTER
A1
B1
C1
D1
D2
PULL 2
PULL 2
PULL 2
PULL 2
PULL 2
A1
B1
C1
D1
D2
PHASE #1 - Week 8 (Deload)
EXERCISE
INTENSITY
Two-Arm Vertical Pull
Two-Arm Bodyweight Row
Two-Arm Hang
External Rotation
Bicep Curl
Assisted One-Arm
Two-Arm Vertical Pull
Two-Arm Hang
Face Pull
Bicep Curl
This study source was downloaded by 100000847733147 from CourseHero.com on 05-24-2022 06:28:58 GMT -05:00
Powered by TCPDF (www.tcpdf.org)
SETS
2
2
2
2
2
REPS
5
7 - 12
30 - 45s
8 - 12
10 - 15
REST (Mins)
3-5
3
3
2
2
2
2
2
5
7 - 12
30 - 45s
8 - 12
10 - 15
3-5
3-5
3
2
2