Pulling Routine for strength and mass

FitNotes Workout – Wednesday 29th April 2015
Warmup: 1 set for each exercise for reps of 12-15

** Straight Arm Pulldowns **
– 20.0 lbs x 12 reps

** Kneeling Dumbbell Deadlift **
– 100.0 lbs x 12 reps

** Good Morning **
– 25.0 lbs x 12 reps

** Lateral Dumbbell Raise **
– 15.0 lbs x 15 reps

Main: 12 sets total for 5 reps

** Lat Pulldown **
– 120.0 lbs x 5 reps
– 130.0 lbs x 5 reps
– 130.0 lbs x 5 reps
– 140.0 lbs x 5 reps
– 140.0 lbs x 5 reps

** Barbell Row **
– 135.0 lbs x 5 reps
– 150.0 lbs x 5 reps
– 155.0 lbs x 5 reps
– 160.0 lbs x 5 reps
– 160.0 lbs x 10 reps

** Cleans **
– 135.0 lbs x 5 reps
– 135.0 lbs x 4 reps

Verse to meditate on:
1 Corinthians 6:19 KJV
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?

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