Pull 1 (Back/biceps)

Moderate Duration 1 hour

Target Areas: Lower Body

Equipment: Barbell, Stability Ball, Dumbbells

Exercises

Set 1: 1 round

Run

10 minutes

Transition

2 minutes

Set 2: 3 rounds

Barbell Bent-Over Rows

30 seconds

Ball Back Extensions

30 seconds

Russian Twists

45 seconds

Rest

45 seconds

Set 3: 3 rounds

Lat Pull Downs

30 seconds

Cable Rows

30 seconds

Barbell Bicep Curls

30 seconds

V Ups

35 seconds

Rest

45 seconds

Set 4: 3 rounds

Barbell Deadlift (Reverse Grip)

30 seconds

Hammer Curls

30 seconds

Bosu Crunches

45 seconds

Rest

45 seconds

Set 5: 3 rounds

One-Armed Row - Left

30 seconds

One Armed Row - Right

30 seconds

Dumbbell Rear Lateral Raises

30 seconds

Standing Sidebend (Right)

30 seconds

Standing Sidebend (Left)

30 seconds

Rest

45 seconds

Set 6: 2 rounds

Elbow Plank

1 minute

Rest

30 seconds

Set 7: 1 round

Transition

2 minutes

Run

10 minutes

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.