Pull Training Weekend

Exercise 1

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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2 Sets

20 Reps

7.5KG Rest

Exercise 2

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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2 Sets

20 Reps

7.5KG Rest

Exercise 3

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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2 Sets

20 Reps

7.5KG Rest

Exercise 4

Waiter Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

7.5KG Rest

Exercise 5

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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2 Sets

30 Reps

7.5KG Rest

Exercise 6

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

7.5KG Rest

Exercise 7

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 8

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 9

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 10

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 11

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 12

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 13

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

3KG Rest

Exercise 14

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 15

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 16

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 17

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 18

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 19

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 20

Kneeling Pulldown With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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4 Sets

15 Reps

3 Bands Rest

Exercise 21

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

15 Reps

3 Bands Rest

Exercise 22

Face Pull With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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4 Sets

15 Reps

3 Bands Rest

Exercise 23

Dumbbell Seated Bent Over Rear Delt Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Dumbbell Sumo Deadlift

Dumbbell Squat

Dumbbell Goblet Squat

Waiter Curl

Dumbbell Shrug

Dumbbell Raise

Dumbbell Upright Row

Double Arm Dumbbell Curl

Hammer Curl

Dumbbell Reverse Curl

Dumbbell Row

Bent Over Dumbbell Row

Bent Over Lateral Raise

Dumbbell Bent Over Reverse Grip Row

Seated Zottman Curl

Concentration Curl

Seated Biceps Curl

Seated Hammer Curl

Dumbbell High Curl

Kneeling Pulldown With Resistance Band

Cable Rear Delt Fly

Face Pull With Resistance Band

Dumbbell Seated Bent Over Rear Delt Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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