Pull Day – Gironda & Ring Rows

pull 60 min DumbbellPull-Up BarRings

Extracted from whiteboard photo: 481429168_1173085767746210_924924507589162115_n.jpg

Sign in to track your workouts →
Exercises
Warm-Up
1
Scapular Pull-Up
30sec
Round 1
2
Wide Grip Pull-Up
6-8 Gironda style
3
Ring Row
12 feet up, pause at top
4
Ring Curl
10 slow negative
5
Ring Lat Pulldown
15 slow controlled
6
Chin-Up
10 close grip, superset with max aussie curls
Round 2
7
Chin-Up
6-8 Gironda style
8
Ring Row
20
9
Hammer Curl
20 on rings
10
Ring Lat Pulldown
12-15
11
Wide Grip Pull-Up
6-8
12
Ring Row
8 feet up, superset with max aussie chins
Finisher (x2)
13
Pull-Up
6-8 Gironda neutral grip
14
Hammer Curl
max +15
15
Chin-Up
max +6
16
Ring Row
max +10
17
Pull-Up
max >=8 banded