PPL Pull 2

Intense Duration 55 minutes

Target Areas: Back, Core, Shoulders

Equipment: Pull Up Bar, Barbell, Dumbbell

Added By Marco M.

Exercises

Set 1: 4 rounds

Reps until failure

10 seconds

30 seconds

10 seconds

30 seconds

45 seconds

Set 2: 1 round

WARM UP SET

5 seconds

Weights: Light

Barbell Bent-Over Rows

15 reps

Rest

30 seconds

Set 3: 1 round

WARM UP SET

5 seconds

Barbell Reverse Grip Rows

15 reps

Rest

30 seconds

Set 4: 1 round

Rest

25 seconds

Set 5: 2 rounds

Barbell Reverse Grip Rows

10 reps

10 seconds

30 seconds

10 seconds

30 seconds

30 seconds

Set 6: 2 rounds

Weights: Heavy

Barbell Bent-Over Rows

10 reps

10 seconds

30 seconds

10 seconds

30 seconds

30 seconds

Set 7: 1 round

Rest

20 seconds

Set 8: 4 rounds

Weights: Moderate

Alternating Bent Over Rows

16 reps

10 seconds

30 seconds

10 seconds

30 seconds

30 seconds

Set 9: 1 round

Rest

20 seconds

Set 10: 4 rounds

10 reps

10 seconds

30 seconds

10 seconds

30 seconds

30 seconds

Set 11: 1 round

Rest

2 minutes

Set 12: 4 rounds

Weights: Moderate

Alternating Hammer Curls

12 reps

Rest

10 seconds

Lying Right Leg Lifts

30 seconds

Rest

10 seconds

Lying Left Leg Lifts

30 seconds

Rest

30 seconds

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Top Choice for this Workout

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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.