Intense Workout

Pull Day (A)

Intense Duration 26 minutes

Target Areas: Back

Equipment: Dumbbell, Barbell, Bench

Added By Ilpesante Alex

Tags

Full Gym Workouts Back Workouts Dumbbell Workouts Barbell Workouts Bench Workouts

Exercises

Set 1: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

10 reps

40 seconds

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

10 reps

40 seconds

Set 2: 1 round

Weights: Heavy

8 reps

1 minute

Weights: Heavy

8 reps

1 minute

Weights: Heavy

8 reps

1 minute

Weights: Heavy

8 reps

1 minute

Set 3: 1 round

Kneeling Right Arm Rows

Weights: Heavy

Kneeling Right Arm Rows

12 reps

1 minute

Kneeling Left Arm Rows

Weights: Heavy

Kneeling Left Arm Rows

12 reps

1 minute

Kneeling Right Arm Rows

Weights: Heavy

Kneeling Right Arm Rows

12 reps

1 minute

Kneeling Left Arm Rows

Weights: Heavy

Kneeling Left Arm Rows

12 reps

1 minute

Set 4: 1 round

Dumbell Back Row

Weights: Heavy

Dumbell Back Row

10 reps

1 minute

Dumbell Back Row

Weights: Heavy

Dumbell Back Row

10 reps

1 minute

Dumbell Back Row

Weights: Heavy

Dumbell Back Row

10 reps

1 minute

Dumbell Back Row

Weights: Heavy

Dumbell Back Row

10 reps

1 minute

Set 5: 1 round

Isometric Bicep Curls

Weights: Heavy

Isometric Bicep Curls

10 reps

1 minute

Isometric Bicep Curls

Weights: Heavy

Isometric Bicep Curls

10 reps

1 minute

Isometric Bicep Curls

Weights: Heavy

Isometric Bicep Curls

10 reps

1 minute

Set 6: 1 round

Weights: Heavy

8 reps

Weights: Heavy

8 reps

Weights: Heavy

8 reps

Weights: Heavy

8 reps

Weights: Heavy

8 reps

Weights: Heavy

8 reps

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Quickdraw Adjustable Dumbbells

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.

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Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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