PURUS LABS: Condense + DPOL Daily vLog #11

DAY 20: BACK (and a bit of everything)

5/3/1
CYCLE: 8
DAY: DEADLIFT
3×5
PRE: OBVIOUS

Did my AB CIRCUIT before even leaving the house

DEADLIFT
165×5 (warmup)
205×5 (warmup)
250×3 (warmup)
270×5
315×5
350×12

FRONT SQUAT
120×10
145×10
165×10

BENT OVER ROW
195×12
215×10
235×8
225×6
135×15

KROC ROW
65×10
95×8
50×30

LAT PULLDOWN
150×10,10,10
180×8
120×10

CLOSE GRIP PULLDOWN
140×10,10
160×10
180×8
120×5

SEATED UNDERHAND WIDE ROW
120×10
140×10,10

HAMSTRING CURLS
175×10,10 head down
90×10 chest off bench
110×10 chest off bench (really isolates the hamstrings)

LEG EXTENSIONS
175×10
190×10
205×10

BARBELL CURL
100×10,10,8

BARBELL REVERSE CURL
70×10,10,10

PREACHER CURL – BFRT
25×30,15,15,15

STATIONARY BIKE HIIT – 15 minutes

@DJBEANPOLE

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