Bulk Day 74 - Pull

18. 12. 2025

Warmup - treadmill 5 min, medium speed

1. Exercise: Bent over barbell row (bar is 20 kg)
1. set - 12 x 30 kg
2. set - 9 x 40 kg
3. set - 8 x 40 kg
4. set - 5 x 45 kg + drop set

2. Exercise: Close grip lat pulldown
1. set - 9 x 66 kg
2. set - 6 x 73 kg
3. set - 7 x 66 kg + drop set

3. Exercise: Bent over narrow grip barbell row (bar is 20 kg)
1. set - 12 x 35 kg
2. set - 9 x 40 kg
3. set - 7 x 45 kg
4. set - 8 x 40 kg

4. Exercise: Wide grip lat pulldown
1. set - 12 x 59 kg
2. set - 8 x 66 kg
3. set - 8 x 61,3 kg

5. Exercise: Chest supported shrug
1. set - 15 x 26 (*2) kg
2. set - 15 x 26 (*2) kg
3. set - 15 x 28 (*2) kg

6. Exercise: Incline bench curl
1. set - 12 x 8 kg
2. set - 9 x 12 kg
3. set - 9 x 12 kg
4. set - 8 x 12 kg

7. Exercise: Preacher curl
1. set - 12 x 10 kg
2. set - 10 x 20 kg
3. set - 5 x 25 kg
4. set - 8 x 20 kg

8. Exercise: Hammer curl
1. set - 12 x 12 kg
2. set - 12 x 14 kg
3. set - 7 x 16 kg + drop set