Pull Pof

Intense Duration 1 h 5 m

Target Areas: Full Body

Equipment: Cardio Machine, Barbell, Strength Machine, Dumbbell, Bench, Box or Step, Pull Up Bar

Added By Woody Mourlam

Exercises

Set 1: 1 round

Stationary Biking

10 minutes

Set 2: 1 round

Barbell Deadlift

15 reps

Rest

45 seconds

Set 3: 1 round

Barbell Deadlift

12 reps

Rest

45 seconds

Set 4: 1 round

Barbell Deadlift

10 reps

Rest

45 seconds

Set 5: 1 round

Barbell Deadlift

10 reps

Rest

45 seconds

Set 6: 1 round

Barbell Deadlift

8 reps

Rest

1 min 30 secs

Set 7: 1 round

Seated Cable Row

12 reps

Rest

45 seconds

Set 8: 1 round

Seated Cable Row

12 reps

Rest

45 seconds

Set 9: 1 round

Seated Cable Row

12 reps

Rest

1 min 30 secs

Set 10: 1 round

Wide Grip Rows

12 reps

Rest

45 seconds

Set 11: 1 round

Wide Grip Rows

12 reps

Rest

45 seconds

Set 12: 1 round

Wide Grip Rows

12 reps

Rest

1 min 30 secs

Set 13: 1 round

Cable Lat Pull Down

12 reps

Rest

45 seconds

Set 14: 1 round

Cable Lat Pull Down

10 reps

Rest

45 seconds

Set 15: 1 round

Cable Lat Pull Down

10 reps

Rest

45 seconds

Set 16: 1 round

Cable Lat Pull Down

8 reps

Rest

1 min 30 secs

Set 17: 1 round

Pullovers

12 reps

Rest

45 seconds

Set 18: 1 round

Pullovers

12 reps

Rest

45 seconds

Set 19: 1 round

Pullovers

12 reps

Rest

1 min 30 secs

Set 20: 1 round

Straight Arm Push Downs

12 reps

Rest

45 seconds

Set 21: 1 round

Straight Arm Push Downs

12 reps

Rest

45 seconds

Set 22: 1 round

Straight Arm Push Downs

12 reps

Rest

1 min 30 secs

Set 23: 1 round

Barbell Bicep Curls

12 reps

Rest

45 seconds

Set 24: 1 round

Barbell Bicep Curls

10 reps

Rest

45 seconds

Set 25: 1 round

Barbell Bicep Curls

10 reps

Rest

45 seconds

Set 26: 1 round

Barbell Bicep Curls

8 reps

Rest

1 min 30 secs

Set 27: 1 round

Supline Curls

12 reps

Rest

45 seconds

Set 28: 1 round

Supline Curls

12 reps

Rest

45 seconds

Set 29: 1 round

Supline Curls

12 reps

Rest

1 min 30 secs

Set 30: 1 round

Right Concentrated Bicep Curls

12 reps

Left Concentrated Bicep Curls

12 reps

Rest

45 seconds

Set 31: 1 round

Right Concentrated Bicep Curls

12 reps

Left Concentrated Bicep Curls

12 reps

Rest

45 seconds

Set 32: 1 round

Right Concentrated Bicep Curls

12 reps

Left Concentrated Bicep Curls

12 reps

Rest

1 min 30 secs

Set 33: 2 rounds

Push-Ups

20 reps

Bench Barbell Calf Raises

25 reps

Pull-Ups

15 reps

Plank

45 seconds

Bicycle Crunches

20 reps

Related Workouts

Pull day

44 mins 32 secs, Intense

Pull

22 mins 27 secs, Moderate

Pulling Exercises

31 mins 30 secs, Intense

Pull A

41 minutes, Moderate

pull

24 mins 26 secs, Moderate

Pull

10 mins 3 secs, Intense

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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.