Run, Pulling & Arms

07/06/14

Run 4 miles

Wide Grip Pulldowns (warmup) 4 x 10
Wide Grip Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Wide Grip Pulldowns (behind) 2 x 10
Close Grip Pulldowns (dropsets)
-DS1 (180) 8, (160) 8, (140) 8, (120) 4
-DS2 (160) 10, (140) 10, (120) 10, (100) 10
Smith Machine Bar Rows (135) 3 x 10
HexBar Shrugs (225) 3 x 10
Upright Row (115) 3 x 10
Barbell Curls (dropsets) 3 x (80) 10, (50) 10, (30) 10
Rope Press Downs 3 x 30
Cable Row Kickbacks 4 x 12R/12L
Hammer Curls 4 x 10