This is the Pull A workout from the Dumbbell Advanced Push Pull Legs plan. It trains Back, Shoulders, Biceps and Traps across 6 exercises, and takes roughly 76 to 91 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 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Kroc Row | 4 × 8 |
 Dumbbell Pullover | 3 × 10 |
 Chest-Supported Reverse Fly | 3 × 12 |
 Hammer Curl | 4 × 10 |
 Concentration Curl | 3 × 12 |
 Dumbbell Shrugs | 3 × 12 |
