Workout

Pull

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Dumbbell row

   4 sets · 6–10 reps / per side

2. 2

   Chin-up

   4 sets · 5–10 reps

3. 3

   Rear delt fly

   3 sets · 12–15 reps

4. 4

   Dumbbell pullover

   2 sets · 10–15 reps

5. 5

   Dumbbell curl

   3 sets · 8–12 reps

6. 6

   Hammer curl

   2 sets · 10–15 reps