Moderate Workout

Pull Day

Moderate Duration 22 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Stability Ball, Rings, Strength Machine, Bench

Added By Michael Rios

Tags

Full Gym Workouts Upper Body Workouts Dumbbell Workouts Exercise Ball Workouts TRX / Ring Workouts Strength Machine Workouts Bench Workouts

Exercises

Set 1: 3 rounds

Cross Body Hammer Curls

Weights: Moderate
❤️ Moderate (Zone 2)

Cross Body Hammer Curls

10 reps

15 seconds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbbell Rear Lateral Raises

6 reps

15 seconds

After four concentrated reps, switch sides.

Weights: Moderate
❤️ Moderate (Zone 2)

Isometric Bicep Curls

10 reps

15 seconds

Pullovers on Ball

Weights: Moderate
❤️ Moderate (Zone 2)

Pullovers on Ball

10 reps

1 minute

Set 2: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 minute

Set 3: 3 rounds

45 seconds

15 seconds

Closed Grip Lat Pull-downs

45 seconds

15 seconds

Ring Inverted Rows

Ring Inverted Rows

45 seconds

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

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