Pull Day – Superset Pairs

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 475390832_589077533926243_5370389576140132169_n.jpg

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Exercises
Round 1 (Supersets)
1
Front Lever Raise
6
2
Front Lever Raise
6 superset with FL raises
3
Archer Pull-Up
4 each
4
Australian Pull-Up
8 each archer variation
5
Pelican Curl
8
6
Australian Pull-Up
20 bicep focus
7
Ice Cream Maker
8
8
Pull-Up
6
9
Chin-Up
8
10
Hammer Curl
15
Round 2 (x2)
11
Pull-Up
8 neutral grip
12
Australian Pull-Up
20
13
One Arm Ring Assisted Pull-Up
6 each
14
Australian Pull-Up
8 each archer
15
Pelican Curl
8 negative only
16
Chin-Up
6
17
L-Sit Pull-Up
4-6
18
Ring Row
10-15
19
Ring Lat Pulldown
6-10