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BWSF; 4 Days Push/Pull; Paired Sets →Pull (Mo, Do)
Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Birddogs · Row · Birddogs · Row · Birddogs · Row · Birddogs · Row · Birddogs · Row
Created by
fitmoe
Workout Breakdown
Optional Warmup
Work
Exercises
1
Pull-Up
1 set × 5-8 reps
2
Deadlift - Barbell
1 set × 1-12 reps
3
Pull-Up
1 set × 5-8 reps
4
Deadlift - Barbell
1 set × 1-12 reps
5
Pull-Up
1 set × 5-8 reps
6
Deadlift - Barbell
1 set × 8-15 reps
7
Pull-Up
1 set × 5-8 reps
8
Deadlift - Barbell
1 set × 8-15 reps
9
Pull-Up
1 set × 5-8 reps
10
Deadlift - Barbell
1 set × 8-15 reps
11
Birddogs
1 set × 20-40s
12
Row - Other
1 set × 8-12 reps
13
Birddogs
1 set × 20-40s
14
Row - Other
1 set × 8-12 reps
15
Birddogs
1 set × 20-40s
16
Row - Other
1 set × 8-12 reps
17
Birddogs
1 set × 20-40s
18
Row - Other
1 set × 8-12 reps
19
Birddogs
1 set × 20-40s
20
Row - Other
1 set × 8-12 reps