Pull + V-Push

Intense Duration 14 minutes

Target Areas: Shoulders, Back

Equipment: Pull Up Bar, Dumbbell

Added By Paulo Mendes

Exercises

Set 1: 1 round

Pull-Ups

1 rep

Overhead Press

2 reps

Dumbbell Bent Over Rows

3 reps

Rest

10 seconds

Set 2: 1 round

Pull-Ups

2 reps

Overhead Press

4 reps

Dumbbell Bent Over Rows

6 reps

Rest

20 seconds

Set 3: 1 round

Pull-Ups

3 reps

Overhead Press

6 reps

Dumbbell Bent Over Rows

9 reps

Rest

30 seconds

Set 4: 1 round

Pull-Ups

4 reps

Overhead Press

8 reps

Dumbbell Bent Over Rows

12 reps

Rest

45 seconds

Set 5: 1 round

Pull-Ups

5 reps

Overhead Press

10 reps

Dumbbell Bent Over Rows

15 reps

Rest

1 minute

Set 6: 1 round

Pull-Ups

6 reps

Overhead Press

12 reps

Dumbbell Bent Over Rows

18 reps

Rest

45 seconds

Set 7: 1 round

Pull-Ups

5 reps

Overhead Press

10 reps

Dumbbell Bent Over Rows

15 reps

Rest

30 seconds

Set 8: 1 round

Pull-Ups

4 reps

Overhead Press

8 reps

Dumbbell Bent Over Rows

12 reps

Rest

20 seconds

Set 9: 1 round

Pull-Ups

3 reps

Overhead Press

6 reps

Dumbbell Bent Over Rows

9 reps

Rest

15 seconds

Set 10: 1 round

Pull-Ups

2 reps

Overhead Press

4 reps

Dumbbell Bent Over Rows

6 reps

Rest

10 seconds

Set 11: 1 round

Pull-Ups

1 rep

Overhead Press

2 reps

Dumbbell Bent Over Rows

3 reps

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.