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Intermediate Pull 1: Bent-Over Row & EZ Curl

Intermediate Pull Day Program 1

60 min 7 exercises

The workout

  1. 1

    Barbell Bent-Over Row

    3 × 10

    Hinge forward, row barbell toward lower ribs.

  2. 2

    EZ Bar Curl

    3 × 10

    Hold EZ bar underhand, curl to chest.

  3. 3

    Romanian Deadlift (Dumbbell)

    3 × 10

    Hinge forward to lower dumbbells.

  4. 4

    Inverted Row (Straight Legs)

    3 × 10

    Under a bar, pull chest up keeping body straight.

  5. 5

    Resistance Band Face Pull

    2 × 12

    Pull band toward face with elbows high.

  6. 6

    Dead Bug

    3 × 20

    Alternate opposite limbs.

  7. 7

    Plank

    3 × 30

    Hold body in straight line on forearms.

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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.