January 29 - Back

Updated Jan 31, 2026 04:51 PM

Lat Pulldown

Set	Prev Weight	Weight	Prev Reps	Reps
1	50	100	10	8
2	70	100	10	8
3	80	90	10	8
4	80	80	8	8
5	90	80	4	8

Long pull

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	100	12	4
2	90	90	10	7
3	100	80	10	8
4	100	80	8	8
5	90	100	10	4

Bent Over Row

Set	Prev Weight	Weight	Prev Reps	Reps
1	27.5	35	10	10
2	52.5	45	10	10
3	52.5	55	10	9
4	52.5	55	10	10

Back Raises (slanted equipment)

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

Single Arm Cable Curls

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	10	10
2	20	20	10	10
3	20	25	10	6

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	80	90	12	10
2	90	90	10	10
3	90	70	10	10
4	80	80	10	10

January 20 - Back