Upper Body Pullin 7 movements.
Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 35 lb for the rows, shrug, curls, and pullover, and 15 lb for the rear delt fly.
The work
tap any lineLatest session
Aug 19, 2026
First session at 35 lb for the rows, shrug, curls, and pullover, with the rear delt fly up to 15 lb. A 10, and the biceps were reported tight after a single set — they were the limiter, not the back. Notable that pull opened 30 lb at a 7 but opened 35 lb at a 10: the load step was the same 5 lb, so the jump in difficulty points at the curls crossing a threshold rather than the day as a whole getting harder. That is what prompted the progression plan recorded in lib/workouts.ts — when 35 feels easy, rows, shrug, and pullover go to 40 while both curls hold at 35. Volume 2250 against the 3550 goal, up from 1600 at 30 lb. Hold 35 and let it settle; every load jump in this log has opened at a 10 and come down to 6-7 within about four sessions.
Difficulty
10/10
Reps
70
Top load
35 lb
Volume
2250 lb-reps
Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
- Triceps Overhead Stretch30 sec
- Shoulder Cross-Body30 sec
- Lat Stretch (hands on wall, lean down)30 sec
- Child's Pose1 min