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Intermediate Pull 7: Dumbbell Row & Barbell Curl

Intermediate Pull Day Program 7

60 min 7 exercises

The workout

  1. 1

    Single-Arm Dumbbell Row

    3 × 10

    Row one dumbbell with knee on bench.

  2. 2

    Barbell Curl

    3 × 10

    Curl barbell from thighs to shoulders.

  3. 3

    Romanian Deadlift (Dumbbell)

    3 × 10

    Hinge with dumbbells.

  4. 4

    TRX Row

    3 × 10

    Lean back and pull body up.

  5. 5

    Rear Delt Cable Fly

    2 × 12

    Pull cables outward for rear delts.

  6. 6

    V-Sit Hold

    3 × 30

    Hold V position.

  7. 7

    Mountain Climber Twist

    3 × 30

    Knee to opposite elbow.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.