TLS - Phase 1: Workout 3 - Pull

At 10 reps, immediately add 5 pounds. If you can't do 8 reps with new weight, move back down until 2 set of ten, then add. If you can't do 2 sets of ten, stay until 3 sets.

Exercises

Conjunto 1: 1 rodada

Barbell Deadlift Warm Up - 50%

10 repetições

Rest

1 minuto

Barbell Deadlift Warm Up - 50% Faster Tempo

10 repetições

Rest

1 minuto

Barbell Deadlift Warm Up - 70%

4 repetições

Rest

1 minuto

Conjunto 2: 3 rodadas

Barbell Deadlifts

10 repetições

Rest

4 minutos

Conjunto 3: 3 rodadas

Barbell Bicep Curls

10 repetições

Rest

4 minutos

Conjunto 4: 3 rodadas

One-Arm Dumbbell Row 

10 repetições

Rest

4 minutos

Conjunto 5: 3 rodadas

Wide Grip Pulldown

10 repetições

Rest

4 minutos

Treinos Relacionados

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Pull A

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Rest Pause Pull

4 minutos, Moderado

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55 mins 2 segs,

PPL Back 2

33 mins 43 segs, Intenso

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