This is the Pull workout from the Dumbbell Advanced Burn plan. It trains Back, Shoulders and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Kroc Row while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Kroc Row | 4 × 10 |
 Dumbbell Pullover | 3 × 12 |
 Chest-Supported Reverse Fly | 3 × 12 |
 Hammer Curl | 4 × 10 |
 Concentration Curl | 3 × 12 |
