Pull Workout | August 24th, 2022

What’s going on! This is my own personal training log.

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August 24th – Pull Workout #3 (Back / Biceps)

Exercise #1: Chin up on rings

  • LT: N/A
  • TT: BW + 35 x 6 reps

Exercise #2: Dante row

  • LT: 62.5 x 12 reps
  • TT: 65 x 12 reps

Exercise #3: Hammer strength machine row (narrow / neutral grip)

  • LT: N/A
  • TT: 170 / side x 7 reps

Exercise #4: Meadows curl

  • LT: 40’s x 5 reps
  • TT: 40’s x 6 reps

Exercise #5: 1-arm eccentric reverse dumbbell curl (black band)

  • LT: N/A
  • TT: 15 x 5 reps

Exercise #6: Preacher curl (narrow / supinated grip)

  • LT: 22.5 / side x 16 reps
  • TT: 25 / side x 15 reps

Here is the training video:

This was a pretty straightforward back and biceps workout for me. I had 3 new movements, so it’s hard to guage my progress there. I hit some small PR’s on my other 3 exercises, but nothing too crazy.

Overall, I was pretty happy with how things went. Another one in the books!

If you want to learn more about my training program, or my new theory on resistance bands, then check out my new e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!


Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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