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!


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