Workout Routine

BCW Week 1 Day 3- Pull Day

by berniechengwhitehead

Back and Bis

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
47% 1RM
12
180 sec
2
70% 1RM
6
210 sec
3
@RPE6
5
180 sec
4
@RPE6
3
210 sec
5
@RPE6
3
180 sec
6
@RPE6
1
180 sec

deadlift

6 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
10 +
amrap
180 sec
4
–
–
10 +
amrap
180 sec

neutral grip pull up

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
180 sec
2
@RPE6
10
180 sec
3
@RPE6
10
180 sec

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

seated cable row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
10 +
amrap
180 sec

curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec

curl

1 sets