Intense Workout

Partida - Pull | Back

Intense Duration 39 minutes

Target Areas: Full Body

Equipment: Pull Up Bar, Dumbbell, Barbell

Added By Frank Partida

Tags

Full Gym Workouts Full Body Workouts Pull Up Bar Workouts Dumbbell Workouts Barbell Workouts

Description

A combination of all I've learned from many different programs. This will be one of two pull routines rotated within a program.

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

10 seconds

High Knee Pulls

High Knee Pulls

30 seconds

30 seconds

Hamstring Stretches

Hamstring Stretches

30 seconds

30 seconds

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 seconds

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

1 minute

Set 2: 3 rounds

12 reps

Mountain Climbers

❤️ Vigorous (Zone 3)

Mountain Climbers

1 minute

Set 3: 3 rounds

One Arm Dumbell Row

Weights: Heavy
❤️ Maximum (Zone 5)

One Arm Dumbell Row

12 reps

Horizontal Goblet Squats

Weights: Moderate

Horizontal Goblet Squats

1 minute

Set 4: 3 rounds

T-Bar Row With Handle

Weights: Heavy
❤️ Very Hard (Zone 4)

T-Bar Row With Handle

12 reps

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

Set 5: 3 rounds

One-Arm Long Bar Row

Weights: Heavy
❤️ Maximum (Zone 5)

One-Arm Long Bar Row

12 reps

❤️ Vigorous (Zone 3)

1 minute

Set 6: 3 rounds

Barbell Bent-Over Rows

Weights: Moderate

Barbell Bent-Over Rows

12 reps

1 minute

Set 7: 3 rounds

Kneeling High Pulley Row

Weights: Heavy
❤️ Very Hard (Zone 4)

Kneeling High Pulley Row

12 reps

Barbell Rollout From Bench

❤️ Vigorous (Zone 3)

Barbell Rollout From Bench

1 minute

Set 8: 3 rounds

Straight Arm Pulldown

Weights: Heavy
❤️ Very Hard (Zone 4)

Straight Arm Pulldown

1 rep

1 minute

Set 9: 3 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

12 reps

Dumbell V-Sit Cross Jab

❤️ Vigorous (Zone 3)

Dumbell V-Sit Cross Jab

1 minute

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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

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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