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Description

A combination of all I've learned from many different programs. This will be one of two pull routines rotated within a program.


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Side Bends
Side Bends
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Cardio Warm Up
Cardio Warm Up
1 minute

Set 2: 3 rounds
Pull-Ups
Pull-Ups
12 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
1 minute

Set 3: 3 rounds
One Arm Dumbell Row
Weights: Heavy
Effort: Maximum
One Arm Dumbell Row
12 reps
Horizontal Goblet Squats
Weights: Moderate
Horizontal Goblet Squats
1 minute

Set 4: 3 rounds
T-Bar Row With Handle
Weights: Heavy
Effort: Very Hard
T-Bar Row With Handle
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute

Set 5: 3 rounds
One-Arm Long Bar Row
Weights: Heavy
Effort: Maximum
One-Arm Long Bar Row
12 reps
The Heisman
Effort: Vigorous
The Heisman
1 minute

Set 6: 3 rounds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
12 reps
Barbell Shrugs
Barbell Shrugs
1 minute

Set 7: 3 rounds
Kneeling High Pulley Row
Weights: Heavy
Effort: Very Hard
Kneeling High Pulley Row
12 reps
Barbell Rollout From Bench
Effort: Vigorous
Barbell Rollout From Bench
1 minute

Set 8: 3 rounds
Straight Arm Pulldown
Weights: Heavy
Effort: Very Hard
Straight Arm Pulldown
1 rep
London Bridges
London Bridges
1 minute

Set 9: 3 rounds
Shotgun Row
Weights: Heavy
Effort: Very Hard
Shotgun Row
12 reps
Dumbell V-Sit Cross Jab
Effort: Vigorous
Dumbell V-Sit Cross Jab
1 minute


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