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Pull Day (PPL W7D2)

Published:  at  09:00 AM
This post was automatically translated from Korean using AI (source updated 2026-04-07). Read the original →
total volume 11.7k kg (+2.8k)
exercises 7
PRs this session 3 (랫 풀다운 (머신), 머신 로우, 리어 델트 플라이)

Summary

Lat Pulldown (Machine)

PR
target 4x8-12 | RIR 1
set weight reps
1 90 kg 9
2 90 kg 11
3 90 kg 10
4 90 kg 8

Machine Row

PR
target 4x8-12 | RIR 1
set weight reps
1 91 kg 12
2 91 kg 12
3 91 kg 12
4 91 kg 12

Rear Delt Fly

PR
target 4x8-12 | RIR 0
set weight reps
1 20 kg 8
2 15 kg 12
3 20 kg 6
4 15 kg 12

Drag Curl (Smith Machine)

target 3x5-9 | RIR 1
set weight reps
1 20 kg 9
2 30 kg 9
3 45 kg 9
4 60 kg 9

Face-Away Cable Curl

target 2x8-12 | RIR 0
set weight reps
1 50 kg 12
2 50 kg 9

Reverse Curl

target 2x8-12 | RIR 0
set weight reps
1 35 kg 12
2 45 kg 10

Lateral Extension

target 2x12-15 | RIR 0
set weight reps
1 0 kg 15
2 0 kg 15
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Lower Body (PPL W7D3)
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Push (PPL W7D1)