Upper Pull

Weighted Neutral Pullups
bwx5
45x5
55x5
65x5
65x5

Cable Row
30x8
32x8
34x8
36x8

Machine Straight Arm Pulldown - 90x12, 105x12, 120x12, 120x12
Pullups - 4x6

Reverse Fly - 4x15.....10

Lying Cable Curl - 3x12....47.5

Wrist Curl with hold - 120x12, 12, 10

Upper Pull

Pulldown
140x8
160x8
180x8
200x7

Dual Pulley Cable Row - 4x8.....80

Wide Pullups - 4x10
Neutral Pullups - 4x10

Head Pull - 4x15......20

DB Curl - 3x12....25s

Reverse Wrist Curl - 3x12....60

Upper Pull

Wide Neutral Pulldown
120x8
160x8
180x8
200x6

Single Arm Cable Row
55x8
65x8
65x8
65x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....22

Machine Straight Arm Pulldown - 4x12......90
Pullups - 4x6

Preacher Curl - 3x15......60

Machine Squeeze - 90x10, 105x10, 10

Upper Pull

Dual Pulley Pulldown
60x8
80x8
80x8
80x8

Cable Row
30x8
34x8
36x8
36x8

Superset
Wide Pullups - 10, 8, 8, 8
Neutral Pullups - 6, 5, 5, 5

Face Pull - 4x12....50
Rope Row - 4x15.....50

Reverse Cable Fly - 4x15.....10

BB Curl - 4x15.....45

Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

TRX Y's - 4x12
TRX Rows - 4x15

Cable Reverse Fly - 4x15......10

Wrist Curl with hold - 4x12....100

Upper Pull

Wide Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Pull

Gabbie's day.

DAY 18 – PULL

Perform the following consecutively with little to no rest in between exercises– 3 sets 
A1) Wide Grip Pull Ups to failure
A2) Supinated Chin Ups to failure
A3) Neutral Grip Chin Ups to failure

* Use assisted or bands as needed – or conversely add weight

B1) Conventional Deadlift 5 x 5

C1) Single Arm TRX Row with Rotation 4 x 15 (each arm) (https://www.youtube.com/watch?v=af99gQhWcJA) - here is a guy pretty much doing it, you get the idea
C2) TRX ‘T’ 4 x 15
C3) TRX Body Row 4 x 20

D1) Hammer Curls 4 x 12
D2) Decline Bicep Curls 4 x 12

* last set of decline curls is a drop set (option to change to standing curls if more convenient)

E1) Combat Rope Sled Pull 5 x 25 yard pulls – work your way up to your max

Pull

Eric's day today.

3 rounds for time
15 Sumo Deadlift High Pull - 50 kettlebell
15 Ball Slam - 30 lbs (bounced)
Time: 4:53

HS Row - 5x20.....90

HS Row (high to low)
90x15
140x15
160x15
160x15

Triset
Rope Straight Arm Pulldown - 3x10....50
Dual Pulley Pulldown - 3x10....50
Wide Pullups - 4, 3, 3

Wide Grip Curl - 35x12, 10, 8, 6
Regular Grip Curl - 35x12, 10, 8, 6
Close Grip Curl - 35x12, 10, 8, 6

For time
1000 metre row
60 TRX rows
30 TRX y's
Time - 10:16

Pull

Massive amounts of volume today, can't remember all the weights I did so am just going to post the workout.

5 x 15 Pullups 😝
5 x 15 straight arm pull downs😝
5 x 15 wide grip lat pull downs😝
5 x 15 hammer strength row😝
5 x 15 neutral grip pull downs😝
5 x 15 wide grip, seated 45 degree rows😝 seated on floor
5 x 15 single arm lat pull down😝
5 x 15 weighted or non weight back extensions 😝
5 x 15 rear delt fly😝
Burn out on face pull😝

Pull

Garret's day

3 minutes to do as many wide pullups as possible, 36 reps

Cable Row with pause at peak contraction
20x10
22x10
24x10
22x10
20x10

Wide Pulldown with 3 second negative - 3x10....24
on last set only, superset with straight arm pulldowns, 20 reps at 50

Peak Curls - 3x12......45
Alt Incline Curls - 20sx8, 6, 6

Rope Pull with prowler, 1 set is one length of studio
90
180
180

Upper Pull

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
170x8

Wide Neutral Cable Row
105x8
120x8
135x8
138x8

Superset
Cable Row - 3x10......30
Wide Pullups - 5, 4, 4

Chest Supported Reverse Fly
12.5sx12
15sx12
15sx12

Reverse Fly (high to low) - 3x15.....7.5

Pushdown - 4x12.....62.5

Upper Pull

Cable Row
28x8
32x8
34x8
34x8

Wide Pullups - 4x12

Superset
Kneeling Pulldown - 3x15....40
Straight Arm Rope Pulldown - 3x10....22.5

Head Pull - 3x12....17.5

Reverse Fly
7.5x15
10x15
10x15

TRX Tricep Extensions - 4x12

Upper Pull

Single Arm Pulldown
22x8
26x8
28x8
30x8

Chest Supported Row (to mid back) - 4x10.......190

Superset
Wide Pullups - 3x10
Chinups - 3x4

Face Pull - 3x15....57.5

Reverse Fly - 3x15......7.5

Overhead Rope Extension - 4x12.....52.5

Upper Pull

Dual Handle Pulldown
60x8
80x8
80x8
80x8

Chest Supported Row
180x10
230x10
230x10
230x10

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x4

Face Pull - 3x15.....57.5

Cable Reverse Fly - 3x20.....5

Overhead Tricep Extension - 4x15....50

Upper Pull

Workout with trainer today, let me design this one.

Weighted Wide Pullups
bwx8
30x6
30x6
30x6

Superset
TRX Row - 4x12
BO Reverse Flies - 20sx10, 10, 8 8

HS Row
200x10
220x10
220x10
220x10

HS Pulldown
180x10
200x10
200x10
200x10

TRX Y's - 4x12

Pushdown - 52.5x15, 57.5x15, 15, 15

Upper Pull

Wide Pulldown
30x8
34x8
34x8
34x8

Single Arm Cable Row
57.5x8
62.5x8
62.5x8
62.5x8

Superset
Wide Pullups - 3x8
Neutral Pullups - 3x5

TRX Row - 3x15

Reverse Fly (cable, high to low) - 3x15.....7.5

Skullcrusher - 3x12......30s

Upper Pull

Wide Pullups - 4x11

Cable Row with hold - 4x6.....60

Superset
Pulldown - 3x12...120
R-Band Straight Pulldown - 3x12

Face Pull - 3x15....50

High to Low Reverse Cable Fly - 3x15......7.5

DB Curls - 3x12......25s