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Moderate Workout

Pull Day 2

Moderate   1 h 32 m

Target Areas: Back

Equipment: Barbell, Dumbbells, Bench, Strength Machine, Resistance Bands, Chair

Tore Linde
 		    Added By Tore Linde
Pull Day 2
Tags
Full Gym Workouts Back Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Resistance Band Workouts Chair Workouts

Exercises

Set 1: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
12 reps
Rest
Rest
3 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
3 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps
Rest
Rest
3 minutes
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
6 reps
Rest
Rest
4 minutes

Set 2: 1 round
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
2 minutes
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
2 minutes
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
3 minutes

Set 3: 1 round
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
8 reps
Rest
Rest
2 minutes
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
8 reps
Rest
Rest
2 minutes
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
8 reps
Rest
Rest
2 minutes
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
8 reps
Rest
Rest
3 minutes

Set 4: 1 round
Weights: Heavy
Cable Lat Pull Down
12 reps
Weights: Heavy
Closed Grip Lat Pull-downs
12 reps
Rest
Rest
3 minutes
Weights: Heavy
Cable Lat Pull Down
12 reps
Weights: Heavy
Closed Grip Lat Pull-downs
12 reps
Rest
Rest
4 minutes

Set 5: 1 round
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
15 reps
Rest
Rest
2 minutes
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
15 reps
Rest
Rest
2 minutes
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
15 reps
Rest
Rest
3 minutes

Set 6: 1 round
Weights: Heavy
❤️ Maximum (Zone 5)
Face Pulls
12 reps
Rest
Rest
3 minutes
Weights: Heavy
❤️ Maximum (Zone 5)
Face Pulls
12 reps
Rest
Rest
3 minutes
Weights: Heavy
❤️ Maximum (Zone 5)
Face Pulls
12 reps
Rest
Rest
4 minutes

Set 7: 1 round
Alternating Incline Dumbbell Curls
Weights: Moderate
Alternating Incline Dumbbell Curls
10 reps
Weights: Moderate
❤️ Very Hard (Zone 4)
Spider Curls
10 reps
Rest
Rest
3 minutes
Alternating Incline Dumbbell Curls
Weights: Moderate
Alternating Incline Dumbbell Curls
10 reps
Weights: Moderate
❤️ Very Hard (Zone 4)
Spider Curls
10 reps
Rest
Rest
4 minutes

Set 8: 1 round
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rope Curls
10 reps
Rest
Rest
2 minutes
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rope Curls
10 reps
Rest
Rest
2 minutes
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rope Curls
10 reps
Rest
Rest
2 minutes
Weights: Heavy
❤️ Very Hard (Zone 4)
Cable Rope Curls
10 reps
Rest
Rest
3 minutes

Set 9: 1 round
❤️ Maximum (Zone 5)
Cable Curls
10 reps
Rest
Rest
3 minutes
❤️ Maximum (Zone 5)
Cable Curls
10 reps
Rest
Rest
4 minutes

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Quickdraw Adjustable Dumbbells
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