January 06 - Back
Updated Jan 11, 2026 12:38 PM
Lat Pulldown
| Set | Weight | Reps |
|---|---|---|
| 1 | 50 | 10 |
| 2 | 70 | 10 |
| 3 | 70 | 10 |
| 4 | 70 | 10 |
| 5 | 80 | 6 |
Long pull
| Set | Weight | Reps |
|---|---|---|
| 1 | 60 | 10 |
| 2 | 60 | 10 |
| 3 | 70 | 10 |
| 4 | 70 | 10 |
| 5 | 80 | 6 |
Single Arm Pull Down
| Set | Weight | Reps |
|---|---|---|
| 1 | 60 | 10 |
| 2 | 60 | 10 |
Bicep Curl
| Set | Weight | Reps |
|---|---|---|
| 1 | 45 | 10 |
| 2 | 45 | 10 |
Dropped weight of last 4 reps to 35
Face Pull
| Set | Weight | Reps |
|---|---|---|
| 1 | 40 | 10 |
| 2 | 50 | 10 |
| 3 | 60 | 10 |
| 4 | 60 | 8 |
Curls
| Set | Weight | Reps |
|---|---|---|
| 1 | 20 | 8 |
| 2 | 20 | 8 |
Prev Workout January 07 - Legs