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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Published by John E Boardman

#wellnesspreacher. I have been in the wellness industry for over two decades. Before that I begin to study exercise at Liberty University for four years that resulted with bachelors science degree in exercise science. After I graduated in 2004 I begin to work as a fitness coach for the YMCA, and in 2005 I became a certified trainer. Well I continued to personal train until 2009, and before that in 2008 I started on one of two masters, both from Liberty University. My masters that I begin in 2008 was the Master Of Arts In Human Service with concentration in business, and in 2009 I returned to Lynchburg, VA to work at Liberty University as an admissions consultant. Going back there gave me another opportunity to again train in martial arts and compete in a few grappling tournaments. While attending seminary at Liberty Baptist Theology Seminary I coined the term wellnesspreacher based upon my past experience in fitness and my life calling as a preacher.

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