Pull

Intense Duration 1 h 24 m

Target Areas: Back, Arms

Equipment: Strength Machine, Dumbbells, Barbell, Bench

Added By Matas Sakalauskas

Exercises

Set 1: 4 rounds

Cable Lat Pull Down

8 reps

Rest

2 minutes

Set 2: 1 round

Drop Set!

Reps until failure

Set 3: 3 rounds

Alternating Hammer Curls

10 reps

Rest

1 min 30 secs

Set 4: 4 rounds

Seated Cable Row

10 reps

Rest

2 minutes

Set 5: 3 rounds

Reverse Dumbbell Fly

10 reps

Rest

1 min 30 secs

Set 6: 3 rounds

Hyperextension

10 reps

Rest

1 min 30 secs

Set 7: 4 rounds

Barbell Deadlifts

8 reps

Rest

3 minutes

Set 8: 4 rounds

Cable Lat Pull Down

10 reps

Rest

2 minutes

Set 9: 4 rounds

Seated Cable Row

10 reps

Rest

2 minutes

Set 10: 3 rounds

Face Pulls

12 reps

Rest

1 min 30 secs

Set 11: 3 rounds

Alternating Incline Dumbbell Curls

10 reps

Rest

1 min 30 secs

Set 12: 1 round

Drop Set!

Reps until failure

Related Workouts

Pull

11 mins 50 secs, Moderate

Pull

10 mins 3 secs, Intense

Pull

23 mins 56 secs, Moderate

Pull

24 mins 38 secs, Moderate

Back

59 mins 30 secs,

Pull Deload

24 mins 12 secs, Beginner

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

Muscle Builder (upper A) Time Edited

41 mins 58 secs, Intense

Winter Arc Upper Body

42 mins 50 secs, Moderate

Back In Style

31 mins 29 secs, Moderate

Chest Circuit

28 minutes, Intense

Friday - Back and Biceps

34 mins 40 secs, Moderate

Push (Chest, Shoulders, Triceps)

10 mins 24 secs, Moderate

Pull

Exercises

Related Workouts

Quickdraw Adjustable Dumbbells

Workouts with the same Equipment

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body

Workout Trainer PRO+