Barbell, Dumbbell & Bench Only Pull Day Workout Plan B

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Experience Intermediate (2-3 years)
Time 54 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This back and biceps workout focuses on building strength and lean muscle tissue in the lats, lower back, rhomboids, both heads of the biceps, shoulders, and forearms. The workout is geared for those who have some experience using gym equipment and practicing good form.

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Description


Day 1 - Pull

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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 9/21/2021, UTC


Last Updated: 10/8/2021, UTC

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