Moderate Workout

Pull Day

Moderate Duration 1 hour

Target Areas: Full Body

Equipment: Wall, Dumbbell, Bench, Barbell

Added By Jeremy Bates

Tags

Full Gym Workouts Full Body Workouts Wall Workouts Dumbbell Workouts Bench Workouts Barbell Workouts

Description

Back/Biceps/Cardio mix

Exercises

Set 1: 1 round

30 seconds

30 seconds

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

30 seconds

Bicep Stretches

Bicep Stretches

30 seconds

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

30 seconds

Alternating Side Reaches

Alternating Side Reaches

30 seconds

Center Leg Stretch

Center Leg Stretch

30 seconds

High Knee Pulls

High Knee Pulls

30 seconds

Knees to Elbows

Knees to Elbows

30 seconds

Wall Calf Stretches

Wall Calf Stretches

30 seconds

30 seconds

Set 2: 4 rounds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

Set 3: 3 rounds

Alternating Bicep Curls

Alternating Bicep Curls

30 seconds

30 seconds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

30 seconds

30 seconds

Jog on the Spot

Jog on the Spot

30 seconds

30 seconds

Set 4: 3 rounds

30 seconds

30 seconds

Left Arm Reverse Dumbbell Fly

30 seconds

30 seconds

30 seconds

30 seconds

Set 5: 3 rounds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

15 seconds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

15 seconds

30 seconds

Dumbbell Deadlift

30 seconds

30 seconds

Elbow To Knee Twists

Elbow To Knee Twists

30 seconds

30 seconds

Set 6: 3 rounds

Cross Body Hammer Curl

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

1 minute

Set 7: 1 round

Backward Shoulder Rolls

Backward Shoulder Rolls

30 seconds

Big Toe Forward Bend

Big Toe Forward Bend

30 seconds

Bicep Stretches

Bicep Stretches

30 seconds

Wall Calf Stretches

Wall Calf Stretches

30 seconds

30 seconds

30 seconds

Overhead Stretches

Overhead Stretches

30 seconds

Balancing Stick

Balancing Stick

30 seconds

30 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

30 seconds

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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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