Full Body Pull Day

Horizontal Loading
LLT
RDL – Staggered Stance, Barbell
reps 5-8 each leg
intensity 7-8
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 5-8 each leg 7-8 RPE Controlled (h:m:s)
2 5-8 each leg 7-8 RPE Controlled (h:m:s)
LLT
Weighted Chin Up
reps 5
intensity 7-8
Set Reps Intensity
1 5 7-8 RPE
2 5 8-9 RPE
LLT
Prone Hamstring Curl [Machine]
reps 10
intensity 8-9
Tempo controlled
Prone Hamstring Curl
Set Reps Intensity Tempo
1 10 8-9 RPE Controlled
2 10 8-9 RPE Controlled
3 10 9-10 RPE Controlled
LLT
Single Arm Supported Dumbbell Row
reps 8-10
intensity 7-8
Tempo controlled
Single Arm Supported Dumbbell Row
Set Reps Intensity Tempo
1 8-10 7-8 RPE Controlled
2 8-10 8-9 RPE Controlled
LLT
Cable Upright Rows
reps 10-12
intensity 8-9
Tempo controlled
Set Reps Intensity Tempo
1 10-12 8-9 RPE Controlled
2 10-12 8-9 RPE Controlled
3 10-12 9-10 RPE Controlled
LLT
Biceps Curl – Dumbbells
reps 10-12
intensity 8-9
Tempo controlled
Set Reps Intensity Tempo
1 10-12 8-9 RPE Controlled
2 10-12 8-9 RPE Controlled
3 10-12 9-10 RPE Controlled