Gympal

Tuesday - Pull (Iconic)

Created by Nate Schramm
Nate Schramm
Pull Up

Pull Up

✅ IF all 4×8 → NEXT session +5 lb ❌ IF <8 → NEXT session same load or assist
Set
Reps
1
2
3
4
Lat Pulldown (Cable)

Lat Pulldown (Cable)

✅ IF 10/10/10 strict → NEXT session +10 lb ❌ IF lean-back → NEXT session same weight
Set
KG
Reps
1
2
3
Makeshift Low Cable Row (Iconic)

Makeshift Low Cable Row (Iconic)

✅ IF all 4×8 hit with chest tall and pause → NEXT session +10 lb ❌ IF torso rocks or pause lost → NEXT session same weight
Set
KG
Reps
1
2
3
4
Rear Delt Reverse Fly (Cable)

Rear Delt Reverse Fly (Cable)

✅ IF all 15 delts only → NEXT session +2.5–5 lb ❌ IF traps dominate → NEXT session same weight
Set
KG
Reps
1
2
3
Hammer Curl (Cable)

Hammer Curl (Cable)

✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
Set
KG
Reps
1
2
3