AGW – Back & Arms
Pull Ups
2 sets to failure
Bodyweight only.
Full stretch at bottom. Chest to bar mentality.
Single Arm Lat Pulldown
73kg – 3 x 8
Controlled reps.
Elbow driving down into the hip.
No twisting. Pure lat work.
Seated Row
73kg – 3 x 8
Neutral spine.
Pause and squeeze.
Make the weight move with your back — not momentum.
EZ Bar Curls
35kg – 3 x 10
Strict form.
Slow negative. Burn the last 3 reps.
Hammer Curls
17.5kg – 2 x 12
Control.
Full stretch.
Finish the arms properly.
Session Note
Good session. Strength holding steady off cycle.
Back work felt strong and controlled. Arms finished solid without forcing reps.
Moving to maintenance calories now — focus is keeping size, recovering properly, and staying consistent.
New diet update soon
Pull Ups2 sets to failure
Bodyweight only.
Full stretch at bottom. Chest to bar mentality.
Single Arm Lat Pulldown73kg – 3 x 8
Controlled reps.
Elbow driving down into the hip.
No twisting. Pure lat work.
Seated Row73kg – 3 x 8
Neutral spine.
Pause and squeeze.
Make the weight move with your back — not momentum.
EZ Bar Curls35kg – 3 x 10
Strict form.
Slow negative. Burn the last 3 reps.
Hammer Curls17.5kg – 2 x 12
Control.
Full stretch.
Finish the arms properly.
Session Note
Good session. Strength holding steady off cycle.
Back work felt strong and controlled. Arms finished solid without forcing reps.
Moving to maintenance calories now — focus is keeping size, recovering properly, and staying consistent.
New diet update soon
