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Moderate Workout

Pull Day

Moderate   36 minutes

Target Areas: Arms, Back

Equipment: Pull Up Bar, Barbell, Strength Machine, Dumbbell

Arshdeep Dang
 		    Added By Arshdeep Dang
Pull Day
Tags
Full Gym Workouts Arm Workouts Pull Up Bar Workouts Barbell Workouts Strength Machine Workouts Dumbbell Workouts
Description

Consists of working out pulling muscles - back and biceps.

Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 min 30 secs
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 min 30 secs
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 min 30 secs
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Cable Lat Pull Down
10 reps
Rest
Rest
1 minute
Cable Lat Pull Down
8 reps
Rest
Rest
1 minute
Cable Lat Pull Down
6 reps
Rest
Rest
1 minute
Cable Lat Pull Down
5 reps
Rest
Rest
1 minute
Cable Lat Pull Down
8 reps
Rest
Rest
1 minute
Cable Lat Pull Down
8 reps
Rest
Rest
1 minute
Cable Lat Pull Down
8 reps
Rest
Rest
1 minute

Set 4: 1 round
Seated Cable Row
8 reps
Rest
Rest
1 minute
Seated Cable Row
8 reps
Rest
Rest
1 minute
Seated Cable Row
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
Reps until failure
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
Reps until failure
Rest
Rest
1 minute

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Pull Day - Back, Biceps
Pull Day - Back, Biceps
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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.

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Workout Categories

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Community Created

weightlifting

Weightlifting

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HIIT

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Toning

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Full Body

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