Moderate Workout

Pull - wk 1

Moderate Duration 17 minutes

Target Areas: Shoulders, Back

Equipment: Pull Up Bar, Dumbbell

Added By Wayne Kung

Tags

Home Gym Workouts Shoulder Workouts Pull Up Bar Workouts Dumbbell Workouts

Exercises

Set 1: 4 rounds

Weighted Pull-Ups

Weighted Pull-Ups

8 reps

Set 2: 4 rounds

One Arm Dumbbell Row

Weights: Moderate

One Arm Dumbbell Row

15 reps

Set 3: 4 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

Kneeling wide lat pulldown

15 reps

Set 4: 4 rounds

Weights: Light

Machine Reverse Fly

15 reps

Set 5: 4 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbell Incline Hammer Curl

15 reps

Dumbbell Lateral Shoulder Raises

Weights: Light

Dumbbell Lateral Shoulder Raises

15 reps

Set 6: 4 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

preacher curl machine

15 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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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