January 13 - Back

Updated Jan 15, 2026 02:31 PM

Lat Pulldown

Set	Prev Weight	Weight	Prev Reps	Reps
1	50	50	10	10
2	70	70	10	10
3	70	80	10	10
4	70	80	10	8
5	80	90	8	4

Long pull

Set	Prev Weight	Weight	Prev Reps	Reps	Lower Weight	Reps
1	60	70	10	10
2	60	80	10	8
3	70	90	10	4	80	4
4	70	70	10	8
5	80	70	6	8

Bent Over Row

Set	Prev Weight	Weight	Prev Reps	Reps
1	0	27.5	0	10
2	0	35	0	8
3	0	35	0	8
4	0	37.5	0	10

Back Raises (slanted equipment)

Set	Prev Weight	Weight	Prev Reps	Reps
1	0	25	0	10
2	0	35	0	9
3	0	35	0	8
4	0	35	0	8

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

Last Back Workout