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?


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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