January 20 - Back

Updated Jan 20, 2026 11:09 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
1	70	80	10	12
2	80	90	8	10
3	90	100	4	10
4	70	100	8	8
5	70	90	8	10

Bent Over Row

Set	Prev Weight	Weight	Prev Reps	Reps
1	25	27.5	10	10
2	27.5	52.5	8	10
3	35	52.5	8	10
4	37.5	52.5	10	10

Back Raises (slanted equipment)

Set	Prev Weight	Weight	Reps	PrevReps
1	25	35	10	10
2	35	45	9	10
3	35	45	8	10
4	35	45	8	10

Single Arm Cable Curls

Set	Weight	Reps
1	20	10
2	20	10
3	20	10

Rope Curl

Set	Pre Weight	Weight	Prev Rep	Reps
1		35		10
2		40		10
3		45		10

Face Pull

Set	Prev Weight	Weight	Prev Reps	Reps
1	40	80	10	12
2	50	90	10	10
3	60	90	10	10
4	60	80	8	10

January 13 - Back