WOTW January 8th - January 13th

Vertical Pull Day


Pull-Ups; 8 sets of 8 reps.

Notes: I like to vary grip width throughout the sets of pull ups. In this case I chose 4 different grips and performed 2 sets at each.


Supinated Grip Pulldowns; 6 sets of 6-8 reps.

Notes: Supinated grip pulldowns have recently become a favorite of mine. Typically, people will perform pulldowns in a higher rep scheme but on my vertical pulling days I like to perform at least one version of a pulldown with higher weight and lower reps.


Neutral Grip Pulldowns; 3 sets of 15 reps.

Notes: Find a bar attachment that allows you to place your hands with palms facing inwards. full stretch and contraction.


Wide Grip Pullovers superset w/ Machine Row; 3 sets of 15 reps each.

Notes: Attach a lat pulldown bar to any cable station, holding the bar outside of shoulder width perform cable pullovers. Immediately follow this up by performing whatever machine row your gym has to offer.