Pull Day Upper Body Circuit Training B

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Experience Intermediate (2-3 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

The typical pull day workout consists of upper-body exercises that utilize a pulling motion. They primarily engage the biceps, forearms, and back muscles.

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Description


Day 1 - Pull

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Circuit
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cat Stretch demonstrationPlay Cat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Kettlebell Row demonstrationPlay Bent Over Kettlebell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Twisting One Arm Row demonstrationPlay Suspension Twisting One Arm Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Spine Wave
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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TRX Scarecrow demonstrationPlay TRX Scarecrow demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Lat Stretch demonstrationPlay Floor Lat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/12/2021, UTC


Last Updated: 11/19/2021, UTC

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