Bulk Day 71 - Pull

15. 12. 2025

Warmup - treadmill 5 min, medium speed

1. Exercise: Deadlift (bar is 20 kg)
1. set - 5 x 40 kg
2. set - 5 x 80 kg
3. set - 5 x 90 kg
4. set - 5 x 100 kg
5. set - 3 x 110 kg
6. set - 4 x 105 kg

2. Exercise: Close grip lat pulldown
1. set - 12 x 59 kg
2. set - 7 x 66 kg
3. set - 9 x 59kg + drop set

3. Exercise: Chest supported single arm row
1. set - 12 x 20 kg
2. set - 12 x 25 kg
3. set - 8 x 30 kg
4. set - 5 x 32,5 kg
5. set - 9 x 25 kg

4. Exercise: Neutral grip lat pulldown
1. set - 12 x 52 kg
2. set - 9 x 59 kg
3. set - 9 x 59 kg + drop set

5. Exercise: Cable pullover
1. set - 15 x 27 kg
2. set - 15 x 32 kg
3. set - 12 x 36 kg

6. Exercise: Rear delt fly
1. set - 12 x 45 kg
2. set - 10 x 45 kg
3. set - 10 x 39 kg

7. Exercise: Chest supported shrug
1. set - 15 x 24 (*2) kg
2. set - 15 x 24 (*2) kg
3. set - 15 x 24 (*2) kg
4. set - 15 x 24 (*2) kg

8. Exercise: Single arm cable curl
1. set - 12 x 18 kg
2. set - 11 x 23 kg
3. set - 8 x 25,3 kg
4. set - 8 x 23 kg

9. Exercise: Curl
1. set - 12 x 25 kg
2. set - 12 x 25 kg
3. set - 12 x 25 kg
4. set - 12 x 25 kg