Pull Day Circuit Training A

By Myworkouts

	Intermediate (2-3 years)
	52 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	2 x Dumbbell, Exercise Ball, Barbell, Squat Rack, Bodyweight, Suspension (TRX), 1 x Kettlebell, 1 x Dumbbell, Towel (Large) Show More

Average Exertion

Average Cardio Intensity

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat meaning that you can really focus on those weight loss goals and drop your weight with a bit of hard work and dedication.

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Alternate Dumbbell Row	4 rounds	30s	10s
1B.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1C.Dumbbell Deadlift	4 rounds	30s	10s
1D.Activation Ball Prone Wide Row See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Barbell Row	4 rounds	30s	10s
2B.Barbell Biceps Curl	4 rounds	30s	10s
2C.Inverted Row	4 rounds	30s	10s
2D.World's Greatest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
3B.Stiff-Legged Barbell Deadlift	4 rounds	30s	10s
3C.TRX Y Flye	4 rounds	30s	10s
3D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Sumo Deadlift	4 rounds	30s	10s
4B.Standing Concentration Curl	4 rounds	30s	10s
4C.Suspension Trainer Row	4 rounds	30s	10s
4D.Bent Over Towel Iso Hold See Exercise Notes	4 rounds	30s	10s

Date Created: 11/12/2021, UTC

Last Updated: 11/12/2021, UTC

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