4WBW: Week 3: Day 19

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 19: Pull

1. Barbell Upright Row (4 sets; 8/8/10/12 reps)
2. Single-Arm Neutral-Grip Dumbbell Row (4 sets; 8/8/10/12 reps) – 20#
3. Incline Dumbbell Biceps Curl (4 sets; 8/8/10/12 reps) – 10#
4. Machine Preacher Curl (4 sets; 8/8/10/12 reps) – 12#
5. Reverse Crunch (3 sets; 15-20 reps)
6. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!