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Moderate Workout

Pull Day

Moderate   31 minutes

Target Areas: Arms, Back

Equipment: Strength Machine, Barbell, Dumbbells

Jessadakorn Panjarak
 		    Added By Jessadakorn Panjarak
Pull Day
Tags
Full Gym Workouts Arm Workouts Strength Machine Workouts Barbell Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Weights: Light
Close Grip Lat Pull Down
12 reps
Rest
Rest
30 seconds
Weights: Moderate
Close Grip Lat Pull Down
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Close Grip Lat Pull Down
8 reps
Rest
Rest
30 seconds
Weights: Maximum
Close Grip Lat Pull Down
6 reps

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 1 round
Weights: Light
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Weights: Moderate
Seated Cable Row
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Seated Cable Row
8 reps
Rest
Rest
30 seconds
Weights: Maximum
Seated Cable Row
6 reps

Set 4: 1 round
Rest
Rest
1 min 30 secs

Set 5: 1 round
Barbell Shrugs
Weights: Light
Barbell Shrugs
12 reps
Rest
Rest
30 seconds
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
10 reps
Rest
Rest
30 seconds
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
8 reps
Rest
Rest
30 seconds
Barbell Shrugs
Weights: Maximum
Barbell Shrugs
6 reps

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 1 round
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
12 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
8 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
6 reps

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 1 round
Hammer Curls
Weights: Light
Hammer Curls
12 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
8 reps
Rest
Rest
30 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
6 reps

Set 10: 1 round
Rest
Rest
1 min 30 secs

Set 11: 1 round
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
12 reps
Rest
Rest
30 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
10 reps
Rest
Rest
30 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
8 reps
Rest
Rest
30 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
6 reps

Set 12: 1 round
Rest
Rest
1 min 30 secs

Set 13: 1 round
Leg Curls
Weights: Light
Leg Curls
12 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Moderate
Leg Curls
10 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Heavy
Leg Curls
8 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Maximum
Leg Curls
6 reps

Set 14: 1 round
Rest
Rest
1 min 30 secs

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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