Assisted Pullups:
90lb assistance
Set 1: 10; Set 2: 6; Set 3: 5
Post Sets: +5 after the first 3 sets, +3 after the lat pulldowns
Assisted Dips:
110lb assistance
Set 1:10; Set 2: 10; Set 3: 8
Kettle bell workout:
Farmer's Ladder
10-2 ladder of the following exercises, with a 20lb KB
Now that my new goal is to do a real (unassisted) pullup by the summer, I'm adding some exercises that specifically target those muscles.
90lb assistance
Set 1: 10; Set 2: 6; Set 3: 5
Post Sets: +5 after the first 3 sets, +3 after the lat pulldowns
Assisted Dips:
110lb assistance
Set 1:10; Set 2: 10; Set 3: 8
Kettle bell workout:
Farmer's Ladder
10-2 ladder of the following exercises, with a 20lb KB
- Swings
- Pushups
- Grand Ribbon
- Clean and Press (5 each side)
- Tactical Lunge (5 each side)
- American Swings
- Triple Crush
- Walk-Out Planks
Now that my new goal is to do a real (unassisted) pullup by the summer, I'm adding some exercises that specifically target those muscles.
Close Grip Front Lat Pulldowns: 1x15 at 60lbs, 2x15 at 70lbs
Seated Narrow Grip Row: 1x10 at 70lbs, 2x15 at 60lbs
And I can honestly say that my arms are DEAD now! I should probably focus more on legs for my Wednesday workout.
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