Day 2 of 4 · Rows, pulldown, curls
Back & Biceps
~56 min · 5 min warm-up first · every set to failure, good form on the last rep
Offline — showing your last synced weights. Sets save on this phone and sync later.
- 1Done
Seated Machine Row (Pronated Grip)
3 × 8–12 · rest 2:00 · RIR 0–1 · tempo 3-1-3-1
kg on the machine
Slow and controlled reps. Targets the upper back.
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Set kg Reps Done - 2Done
Wide Grip Lat Pull Down
3 × 8–12 · rest 2:00 · RIR 0–1 · tempo 3-1-1-1
kg on the stack
Slow and controlled reps.
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Set kg Reps Done - 3Done
Unilateral Cable Row
3 × 8–12 each side · rest 1:30 · RIR 0–1 · tempo 4-1-2-1
kg on the stack
Slow and controlled reps.
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Set kg Reps Done - 4Done
Seated Incline Dumbbell Curl
3 × 8–12 · rest 1:30 · RIR 0 · tempo 2-1-1-1
kg per dumbbell
Slow and controlled reps.
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Set kg Reps Done - 5Done
Dumbbell Single Arm Preacher Curl
3 × 8–15 each side · rest 2:00 · tempo 2-1-1-1
kg per dumbbell
Perform on both arms — both arms = 1 set.
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Set kg Reps Done - 6Done
Kneeling Rope Crunch
3 × 10–20 · rest 2:00 · tempo 2-1-1-1
kg on the stack
Drop weight each set.
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Set kg Reps Done