“PULL”

Intense Duration 36 minutes

Target Areas: Arms, Back

Equipment: Barbell, Dumbbells, Bench, Cable Pulley Machine, Strength Machine, Weight Plates

Added By Martel Berry

Exercises

Set 1: 3 rounds

Weights: Moderate

Barbell Bent-Over Rows

12 reps

Rest

45 seconds

Set 2: 3 rounds

Weights: Moderate

Rear Delt Bent Over Incline Bench Row

12 reps

Weights: Moderate

Upright Row

12 reps

BEHIND BACK

Rest

1 minute

Set 3: 3 rounds

Incline Dumbbell Curl Head Back

12 reps

long head

Weights: Moderate

Spider Curl

12 reps

short head

Weights: Moderate

Hammer Curls

12 reps

brachialis

Rest

1 minute

Set 4: 3 rounds

Weights: Moderate

Seated Face Pull

12 reps

Rest

1 minute

Set 5: 3 rounds

Weights: Moderate

Assisted Pull Ups

8 reps

Rest

1 minute

Set 6: 3 rounds

Weights: Moderate

Single Arm Cable Low Rows

12 reps

Rest

1 minute

Set 7: 3 rounds

Neutral Grip Plate Wrist Curls

1 minute

Rest

1 minute

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