Workout 3: Pull

Moderate Duration 16 minutes

Target Areas: Shoulders, Chest, Arms

Equipment: Dumbbell

Added By Mary Mills

Warm-Up B

Exercises

Set 1: 1 round

One Arm Dumbbell Row

16 reps

Bicep Curls

16 reps

Dumbell Back Row

8 reps

Set 2: 1 round

One Arm Dumbbell Row

16 reps

Bicep Curls

16 reps

Dumbell Back Row

8 reps

Set 3: 1 round

One Arm Dumbbell Row

16 reps

Bicep Curls

16 reps

Dumbell Back Row

8 reps

Set 4: 1 round

One Arm Dumbbell Row

16 reps

Bicep Curls

16 reps

Dumbell Back Row

8 reps

Set 5: 1 round

Dumbbell Renegade Rows

16 reps

Lateral to Front Raises

16 reps

Left Elbow to Opposite Knee Side Plank

8 reps

Right Elbow to Opposite Knee Side Plank

8 reps

Set 6: 1 round

Dumbbell Renegade Rows

16 reps

Lateral to Front Raises

16 reps

Left Elbow to Opposite Knee Side Plank

8 reps

Right Elbow to Opposite Knee Side Plank

8 reps

Set 7: 1 round

Dumbbell Renegade Rows

16 reps

Lateral to Front Raises

16 reps

Left Elbow to Opposite Knee Side Plank

8 reps

Right Elbow to Opposite Knee Side Plank

8 reps

Set 8: 1 round

Dumbbell Renegade Rows

16 reps

Lateral to Front Raises

16 reps

Left Elbow to Opposite Knee Side Plank

8 reps

Right Elbow to Opposite Knee Side Plank

8 reps

Related Workouts

Pull 1

27 mins 36 secs,

Back, Bicep, Abs

18 mins 40 secs, Moderate

Pull

8 mins 22 secs, Moderate

Back & a bit of Biceps

23 mins 4 secs, Moderate

Pull Day

18 mins 24 secs,

Workout

20 mins 54 secs, Beginner

Top Choice for this Workout

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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