Josh Ladds
Aug 15, 2026, 1:05 PM
Day 3 - Pull
Duration
1h 45m
Volume
6,076 kg
Triceps Rope Pushdown
SetsWeight & Reps
- 113.75kg x 8 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
Single Arm Cable Row
SetsWeight & Reps
- 116.25kg x 8 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
Lat Pulldown - Close Grip
SetsWeight & Reps
- 140kg x 8 reps
- 240kg x 8 reps
- 340kg x 8 reps
Reverse Grip Lat Pulldown (Cable)
SetsWeight & Reps
- 133kg x 8 reps
- 233kg x 8 reps
- 340kg x 8 reps
Lat Pulldown (Cable)
SetsWeight & Reps
- 140kg x 8 reps
- 240kg x 8 reps
- 340kg x 8 reps
Seated Row (Machine)
SetsWeight & Reps
- 160kg x 8 reps
- 260kg x 8 reps
- 360kg x 8 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 113.75kg x 8 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 113.75kg x 8 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
Incline Bench Press (Dumbbell)
SetsWeight & Reps
- 114kg x 8 reps
- 214kg x 8 reps
- 314kg x 8 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 18kg x 8 reps
- 28kg x 8 reps
- 38kg x 8 reps