Day 3 – Upper Body Pull

Day 2 – Lower Body

Mobility & Recovery Routine

Day 1 – Upper Body Push

Day 4 – Full Body Circuit + Plyo

Logged with Hevy

Pull Up
Set 1: 6 reps 
Set 2: 6 reps 
Set 3: 6 reps 
Set 4: 6 reps 

Dumbbell Row
Set 1: 35 lbs x 12 
Set 2: 35 lbs x 10 
Set 3: 35 lbs x 10 

Lat Pulldown (Cable)
Set 1: 60 lbs x 12 
Set 2: 60 lbs x 12 
Set 3: 60 lbs x 10 

Dumbbell Row
Set 1: 35 lbs x 12 
Set 2: 35 lbs x 12 
Set 3: 35 lbs x 10 

Hammer Curl (Dumbbell)
Set 1: 20 lbs x 15 
Set 2: 20 lbs x 15 
Set 3: 20 lbs x 12 

Concentration Curl
Set 1: 10 lbs x 12 
Set 2: 10 lbs x 12 
Set 3: 10 lbs x 10 

Hanging Knee Raise
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 6 reps 


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Darrell Blakely

Day 3 – Upper Body Pull

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Day 3 – Upper Body Pull

Day 2 – Lower Body

Mobility & Recovery Routine

Day 1 – Upper Body Push

Day 4 – Full Body Circuit + Plyo

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