Pull Day 1

Warm up before every exercise Cable Lat PullDown: 18 kg Proper Form Alternating Dumbbell Row: 10kg Reverse Fly: 18kg Pull up assist: 54kg Bicep exercises: maintain 8 kg for 6 reps and continue to increase it

Exercises

Set 1: 3 rounds

Weights: Heavy

Cable Lat Pull Down

8 reps

Rest

1 min 15 secs

Set 2: 3 rounds

Weights: Heavy

Alternating Bent Over Rows

10 reps

Rest

1 min 30 secs

Set 3: 3 rounds

❤️ Very Hard (Zone 4)

Reverse Fly

8 reps

Rest

1 min 15 secs

Set 4: 3 rounds

Weights: Heavy

Dumbbell Shrugs

10 reps

Rest

1 min 15 secs

Set 5: 3 rounds

Weights: Heavy

Bicep Curls

8 reps

Rest

1 min 15 secs

Set 6: 3 rounds

Weights: Heavy

Hammer Curls

10 reps

Rest

1 min 15 secs

Set 7: 2 rounds

Weights: Moderate

Left Concentrated Bicep Curls

Reps until failure

Rest

1 minute

Set 8: 1 round

❤️ Vigorous (Zone 3)

Cardio Warm Up

10 minutes

Related Workouts

Pull Day 2

43 mins 57 secs,

Pull

1 hr 23 mins 56 secs, Intense

Pull

11 mins 50 secs, Moderate

Pull

24 mins 38 secs, Moderate

Pull

14 mins 37 secs, Moderate

Pull Day

1 hr 15 mins, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Gym Push Workout

49 mins 39 secs, Intense

SWOLEvember - Chest- Friday

28 mins 39 secs, Moderate

Mitch's Workout

11 mins 20 secs, Moderate

Push A Advanced (intense

1 hr 3 mins 8 secs, Intense

Upper Body Focus

15 mins 24 secs, Moderate

Upper Body Max

6 mins 15 secs, Moderate