Gympal

Pullday

Created by Audun Hilden
Audun Hilden
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Set
KG
Reps
RPE
1
20
10
6
2
40
15
7.5
3
50
10
7.5
4
60
10
8.5
5
50
8
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
50
10
2
60
10
3
70
10
4
70
5
Vertical Traction (Machine)

Vertical Traction (Machine)

Set
KG
Reps
1
70
20
2
90
12
3
102.5
10
Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

slipped disc pain:(
Set
KG
Reps
1
0
10
2
20
10
3
15
10
Lever Lying Banded T-bar Row

Lever Lying Banded T-bar Row

Set
KG
Reps
1
25
10
2
25
10
3
25
10
4
25
10
Seated Calf Raise

Seated Calf Raise

Set
KG
Reps
1
40
20
2
40
20
3
40
20
4
30
12
Calf Extension (Machine)

Calf Extension (Machine)

Set
KG
Reps
1
110
20
2
100
20
Preacher Curl (Machine)

Preacher Curl (Machine)

Set
KG
Reps
1
20
10
2
35
10
3
45
8
4
50
8
Bicep Curl (Barbell)

Bicep Curl (Barbell)

Set
KG
Reps
1
20
10
2
30
12
3
20
8
4
20
10
Cable Standing Back Wrist Curl

Cable Standing Back Wrist Curl

Set
KG
Reps
1
50
10
2
60
12
3
70
10
4
70
5
Reverse Curl

Reverse Curl

Set
KG
Reps
1
15
12
2
15
12
3
15
12
Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

behind body
Set
KG
Reps
1
10
12
2
20
8
3
15
8
4
12
10
5
12
10
Over Bench Wrist Curl

Over Bench Wrist Curl

Set
KG
Reps
1
5
12
2
5
10
3
5
10
4
5
10
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set
KG
Reps
RPE
1
15
20
7
2
20
12
8.5
3
20
12
8.5
4
20
12
7.5
5
0
0